WODs

8.21.19

08/21/2019

8.21.19

 

A.

 

Every 2 minutes, for 12 minutes (6 sets) of:

 

Tempo Bench Press x 5 reps @ 21X1

 

Use the first 3-4 sets to build to the heaviest load you can handle for the final 2-3 sets.

 

 

 

B. Conditioning

 

Complete as many rounds and reps as possible in 15 minutes of:

 

45 Double-Unders

 

30 Push-Ups

 

15 Chest-to-Bar Pull-Ups

 

 

 

Optional Accessory Work:

 

 

 

A.

 

Every 90 seconds, for 18 minutes (3 sets) of:

 

Station 1 – Bulgarian Split Squat (Left Leg) x 8 reps @ 30X1

 

Station 2 – Bulgarian Split Squat (Right Leg) x 8 reps @ 30X1

 

Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111

 

Station 4 – Ab-Wheel or Barbell Rollouts x 8-10 reps @ 3011