WOD Blog

Tue, Nov 15

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1393 days ago)

111522 Workout


(Time)
Workout

WARM-UP
EMOM x 8 MINUTES
MIN 1 - :45 Mod Bike
MIN 2 - :20/:20 SA Ring Row
MIN 3 - :45 Up-Down + Shoulder Tap
MIN 4 - :20/:20 SA DB Strict Press
MIN 5 - :45 Mod Bike
MIN 6 - :40 Slow Ring Rows
MIN 7 - :40 Burpees
MIN 8 - :20/:20 SA DB Push Press

STRENGTH
1.) 5-5-5-5 (21X1)*
Tempo Bench Press

*Start Moderate and build to Mod-Heavy.

(Score is Weight)

-Short Rest b/t P1 & P2-

2.) ON A 1:00 RUNNING CLOCK...
Max Reps Bench Press (Athlete Choice, Light-Mod)*

*Goal should be 15-20 Reps.

(Score is Weight)

WORKOUT
EMOM x 15 MINUTES
MIN 1 - 12/10 Cal Bike*
MIN 2 - 20 Ring Rows
MIN 3 - :50 Max Push Press (75/55)|(65/45)

*After each full round add 1 Cal. Ex. R1=12/10, R2=13/11, and so on.

(Score is Total Reps of Push Press)

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

0% 0%



831-297-3614
827 Industrial Dr. Ste 101
Hollister, CA 95023 (view larger map)