WOD Blog

Fri, Jul 9

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

070921 workout


Cardio,Strength: Time
Workout

WARM-UP
AMRAP x 7 MINUTES
100m Run (Med Ball Optional)
10 Med Ball Deadlifts*
5 Lunge-Lunge-Squat w/ Medicine Ball in Front Rack
10 Alt. Bird Dogs

*At the 3:30 mark, switch to Med Ball G2OH.

STRENGTH
Back Squat
1x5 @ 65%*
1x5 @ 75%
1x5 @ 85%

*Based off of 90% of Heavy 1-Rep

Week 2 of 9

(Score is Weight)

WORKOUT
2 SETS
AMRAP x 3 MINUTES
Max Wall Balls (20/14)|(14/10)

-Rest :30-

AMRAP x 2 MINUTES
Max Russian KB Swings (70/53)|(53/35)

-Rest :30-

AMRAP x 1 MINUTE
Max KB Goblet Squats

-Rest 2:00 b/t Sets-

(Score is Total Reps)

WB KG: (9/6)|(6/5)
KB KG: (32/24)|(24/16)

OPTIONAL COOL DOWN
FOR RECOVERY
2:00 Seated Straddle
1:00 Pidgeon Stretch (R)
1:00 Pidgeon Stretch (L)
2:00 Childs Pose

(No Measure)

0% 0%


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