WOD Blog

Thu, Dec 31 2020

Happy Birthday: SOFIA
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (715 days ago)

123120 workout


Cardio: Time
Workout

WARM-UP
2:00 Bike (Increase pace every :30)

Into…

2 ROUNDS
10 Bootstrappers
10 Alt Groiners
10 Scap Push-Ups

Into…

3 ROUNDS
10 Wall Ball Deadlifts
10 Wall Ball Front Squats
10 Wall Ball Strict Press

Into…

2:00 Bike (Increase pace every :30)

BENCHMARK WORKOUT
`BALL DROP`

AMRAP x 8 MINUTES
20/15 Cal Bike
21 WB Front Squats (20/14)|(14/10)

-Rest 1:00-

AMRAP x 3 MINUTES
Max Bottom of the Active Squat Hold w/ WB*

*Everytime you break 5 Push-Ups

-Rest 1:00-

AMRAP x 8 MINUTES
20/15 Cal Bike
21 WB Front Squats (20/14)|(14/10)

(Score is Rounds + Reps of the 8min Efforts)

KG WB: (9/7)|(7/5)

COOL DOWN
FOR RECOVERY
2:00 Walk & Shake Legs
2:00 EZ Bike
2:00 Foam Roll

(No Measure)

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Hollister, CA 95023 (view larger map)