WOD Blog

Fri, Aug 28 2020

100th Day: Adam
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1029 days ago)

082820 workout


Cardio,Strength: Time
Workout

WARM-UP
AMRAP x 3 MINUTES
10 Bootstrappers
10 Alt. Groiners
10/10 Thoracic Rotations

Into…

AMRAP x 4 MINUTES
12 Alt. Cossack Squats
10 Alt. Samson Lunges
8 Squat Jumps*

*Trying to get a max height jump with each rep- reset before each rep

STRENGTH
BACK SQUAT
1x2 @ 80% (Moderate) of 2RM
1x2 @ 85-90% (Mod-Heavy)
1x2+ @ 95% (Heavy)*

*As many reps as possible w/o failure...no more than 4-6.

(Score is Weight)

WORKOUT
EMOM x 12 MINUTES
2 Hang Squat Cleans (155/105)|(115/75)
2 Push Jerks
2 Front Squats

*Complex must be completed without dropping the barbell. Rest remainder of each minute.

(No Measure)

0% 0%


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