WOD Blog

Wed, Aug 19 2020

Happy Birthday: Katie Ni
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1029 days ago)

081920 workout


Cardio: Time
Workout

WARM-UP
2 Rounds
10 Alt Groiners
10 Bootstrappers

Then …

“Bring Sally Up”*
*Play song: “Flowers” by Moby
Any time the song says “Bring Sally Down,” athletes meet at the bottom of a Squat
Any time the song says “Bring Sally Up,” athletes stand up

STRENGTH
BACK SQUAT
1x4 @ 70-75% (Moderate) of 2RM
1x4 @ 75-80% (Mod)
1x4+ @ 80-85% (Mod-Heavy)*

As many reps as possible w/o failure...no more than 8-10.

(Score is Weight)

BENCHMARK WORKOUT
'CALIFORNIA LOVE'

FOR TIME
30 Squat Clean & Jerk* (155/105)|(115/75)

*Athletes must perform 5 burpees after every 5 reps of C&J. Workout ends with 5 Burpees after the 30th rep.
**Last seen 12/20/2019

(Score is Time)

COOL DOWN
FOR RECOVERY
5:00 Foam Rolling Upper Back & Shoulders

(No Measure)

0% 0%


925-250-5032
827 Industrial Dr. Ste 101
Hollister, CA 95023 (view larger map)