WOD Blog

Fri, Jan 14

Happy Birthday: Cora
100th Day: MIKE(400th)
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1076 days ago)

011422 Workout


Cardio,Strength: Time
Workout

WARM-UP
2 Sets (10:00 CAP)
1:00 Bike (ez)
10 Groiners
10 PVC Pass Throughs
10 PVC Overhead Squats

Into

2-3 Sets (Time dependant) *
:45 Bike (mod)
5 Inch Worms
5 Overhead Squats
:20 Pause in the bottom of OHS

*Can be performed with an empty Barbell after the first round.

STRENGTH
2x6
2x3
Overhead Squat

*All working sets @ Mod-Heavy weight. If you have a 1RM OHS, the sets of 6 should be roughly 85%, the sets of 3 should be roughly 90%. Focus on perfect movement.

Week 2 of 8

(Score is Weight)

WORKOUT
EMOM x 16 MINUTES
MIN 1&2 - 20/15 Cal Bike + Max Overhead Squats (75/55)|(45/35)
MIN 3 - 15 Hang Power Snatch
MIN 4 - Rest

(Score is Lowest Reps)

KG BB: (35/25)|(30/20)

0% 0%
1stLowest rep 3Ashley W Fri, Jan 14, 2022

Ashley WLowest rep 3 

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