2026-11-01 WoD

 A. 2 min Airdyne

B. BackSquat
10x45, 8x95, 5x135

C. "Sally Up, Sally Down" at 135#. Had to re-rack it twice, plus a couple additional reps I just skipped. Maybe 8 reps total missed out of 30 reps total

D. 2 min Airdyne

2020-04-18 Covid workout #30

WARM
light stretching
20 air squats
10 squats 45#
3 squats 95#

MAIN

A. "Bring Sally Down" w 95# Back squats
had to skip 5 squats but didn't put bar down

B. Work to a heavy Power Clean & Push Jerk
3x95, 3x115, 3x135, 2x155, 2x165, 1x185(failed)

C. (Superset w above) 5x5 Ring Pullup

D. 20 min yoga w kids

2020-03-23 Covid workout #6

Well, short workout again today, but at least did *2* things, so it was a bit better.

WARM
bunch of air squats, good mornings, same with 45# bar

MAIN

A. "BringSallyDown" - ~3 1/2 minutes of squatting and squat-hold with 95# bar (Rx is 135#)
Had to skip about 4 of the squats & holds (normally about 30 total)

B. Work to a heavy CJ
3x95, 3x115, 2x135, 2x155, 1x185(fail)

2016-12-18 Sunday Workout

Missed Saturday's workout at the box, and it was too icy to go running today, so I hit the gym at work and did a fun little WoD I made up.

WARM
std warmup
500m row

MAIN

A. 'Spicy Sally' - "Bring Sally Down", 3 times, w 3 different movements, 2min rest b/t

A1. Bring Sally Down w BackSquat 95#
30 squats, ~3 min squat hold total
(missed 2 squats, broke two times)

A2.Bring Sally Down w Benchpress 95#
30 Bench, ~3 min bar hold at extension
(missed ~6 squats, broke 4times)

A2.Bring Sally Down w HSPU
30 HSPU, !2 min squat hold total
broke at least 4-5 times. That one was spicy

B. 3x8 OH Press
40#, 60#, 70#

Later...

C. Did it again , Bring Sally Down, AirSquats (did it w my kid at home)

2016-05-05 WOD

Active recovery day. Did a mish-mash of stuff.

A. 1k row
8:05

B. "Bring Sally Down"
Fun workout that (I think) Rich Froning came up with. You play "Flower" by Moby. With a barbell on your back, when he says "bring sally down", you squat. Hold the squat in the bottom until he says "bring sally up". Most of the 3 1/2 minutes is spent in the bottom. Works out to 30 squats w ~3 minutes of pausing in the bottom.

I did 95# (Rx is 135#). I didn't drop the bar, but skipped about 8 of the squats. Tough workout

C. 2x50 DUs

D. Work to a heavy DL
135x8, 185x6, 225x4, 275x3, 315x2, 345x1, 355x1, 365 failed

E. One Arm Chinup progression
5 strict chinups
2x3 per arm, One Arm Chinup, assisted