WOD Blog

Mon, Oct 12

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (623 days ago)

101220 workout


Cardio,Strength: Time
Workout

WARM-UP
Foam Roll
1:00 Upper Back/Lats
1:00 Right Quad
1:00 Left Quad

Into…

2 ROUNDS
10 Groiners
10 Air Squats
10 BB Elbow Punches

Into…

2 ROUNDS
10 Alt V-Ups
5 BB Muscle Clean
5 BB Front Squats

Following the Warm-Up, go into your teaching of the Squat Clean and Tempo Front Squat!

EXTENDED WARM-UP
4 SETS
3 Tempo Front Squats (3030)*

*Weight stays light to moderate across all 4 Sets.

-Rest as Needed b/t Sets-

(Score is Weight)

WORKOUT
FOR TIME*
18-15-12
Front Squats (135/95)|(95/65)
25-25-25
Sit-Ups

-Rest 2:00-

12-9-6
Front Squats (185/135)|(135/95)
25-25-25
Sit-Ups

-Rest 2:00-

2:00 Max Front Squats (135/95)|(95/65)

(Score is Time)**

*Bar comes from the ground. GHDs Optional if accustomed to the volume.
**Score is time including the first 2:00 rest. Subtract the reps completed as seconds from the time. Do not add in the second 2:00 rest.

COOL DOWN
FOR RECOVERY
5:00 Foam Roll Quads + IT Bands

(No Measure)

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