WOD 12-09-20

////WOD 12-09-20

WOD 12-09-20

WOD

10 Rounds for time (30 min Tc)

Rx
1-3 Strict Pullups
5 Barbell Bent Over Rows 40/30kg
10 Benchpress on Floor station 40/30kg

Rx+
5 Strict Pullups
5 Barbell Bent Over Rows 60/40kg
10 Benchpress on Floor station 60/40kg

Comp
3 Weighted Pullups
5 Strict Pullups
7 kipping/butterfly Pullups
10 Benchpress on Floor station 80/55kg

Home WOD

30-25-20-15-10 reps

Kb/Db (Suitecase) Deadlifts
Kb/Db Floor press
Kb/Db Goodmornings (hold weight behind the neck)

This workout can be done with 1 or 2 weights.
When the single weight is heavy, you can spread the reps between Left and Right. When your weight is light you can do the reps on both the Left AND Right.

Warm-up in 3 rounds of:

5-10 Suitcase Deadlifts L&R
5-10 Floorpresses L&R
5-10 Goodmornings

Set your timer; 3.2.1..GO!!

#NoCompromise

By |2020-09-12T02:28:23+02:00September 12th, 2020|Blog, WOD|