WOD Blog

Tue, Nov 29 2022

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1458 days ago)

112922 Workout


(Time)
Workout

WARM-UP
2 ROUNDS
4 Inch Worms + Push-Up
6 Alt. Groiners
8 Scap Pull-Ups
10 Cat Cows

Into..

3 ROUNDS
9 Barbell RDL
8/8 SA Ring Row
7 Up-Downs
6 Box Step-Overs

STRENGTH
1.) ON A 8:00 RUNNING CLOCK...
Build to a Mod-Heavy 4-Rep Deadlift

(Score is Weight)

-Rest 2:00 b/t Part 1 & Part 2-

2.) EMOM x 4 MINUTES
2 Deadlifts*

*Start with the Weight from Part 1 and Build to or Above Workout Weight.

(Score is Weight)

WORKOUT
10 ROUNDS FOR TIME
2 Deadlift (315/205)|(225/155)
4 Bar Muscle-Ups
8 Box Jump Overs (24/20)

(Score is Time)

KG BB: (143/93)|(100/70)

BMU Option 1: Jumping BMU
BMU Option 2: Chest to Bar Pull-Up

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