WOD Blog

Wed, Aug 11

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (982 days ago)

081121 Workout


Cardio,Strength: Time
Workout

WARM-UP
400m Run

Into…

2 Sets
10 PVC Pass Through + Lunge
7 PVC Snatch Balance
10 PVC Slow Overhead Squat
:30 Tall Plank

Into…

2 Sets
5 Barbell Hang Power Clean
7 Barbell Front Squats
5 Barbell Push Press
7 Barbell Back Squats

STRENGTH
Back Squat
1x5 @ 75%*
1x3 @ 85%
1x1+ @ 95%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Week 7 of 9

(Score is Weight)

WORKOUT
FOR TIME
400m Run

Immediately Into...

2 ROUNDS*
12-9-6
Squats**

*Complete 100m Run after each set of Squats. Workout finishes with final 100m Run.
**Athlete Choice for Squats. Pick one movement and complete the workout...

Back Squat - (185/135)|(135/95)
Front Squat - (155/105)|(115/75)
Overhead Squat - (135/95)|(95/65)

(Score is Time)

KG BS: (85/60)|(60/42.5)
KG FS: (70/47.5)|(50/35)
KG OHS: (60/42.5)|(42.5/30)

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