 | WOD Blog |  |
Fri, Jan 14 |
 | Happy Birthday: Cora |
 | 100th Day: MIKE(400th) |
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% |
| 1st | Lowest rep 3 | Ashley W Fri, Jan 14, 2022 |
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