Daily WOD
Thu, Aug 13

Most Recent Benchmark: MURPH Mon May 25 2020 on May 25, 2020 (80 days ago)

Mobility and Warmup: Thurs Aug 13 2020

Strength: Thurs Aug 13 2020 Bench Press

Thursday,WOD: Thurs Aug 20 2020 Cardio Capacity

Thurs Aug 13 2020 Mobility and Warmup: Check In MOBILITY AND WARMUP on own 2:00 bike or row Banded shoulder work Pec stretch Hanging lat shrugs Daniel S Yes  Carmen 5:30pm...3 2 1 GO! Keira 5:30pm...3 2 1 GO! Bryson 5:30pm...3 2 1 GO! Bryan 5:30pm...3 2 1 GO! Kerop Ma 5:30pm...3 2 1 GO! Kevin T 5:30pm...3 2 1 GO! Thurs Aug 13 2020 Bench Press Strength: Weight STRENGTH Bench Press Bench press has been a personalized strength cycle. When an athlete has been at 3 x 3 for a few weeks, they can max out if desired. 3 x 5 Some of you may be ready to move on to 3 x 3. If so, up the weight 5-15#. Stay with 3 x 5 if you are still making progress. Strict “Chin Ups” 3 x 5 add weight if necessary Daniel S 135x30 Rx 25lbs plate on chin-ups Carmen 5:30pm...3 2 1 GO! Keira 5:30pm...3 2 1 GO! Bryson 5:30pm...3 2 1 GO! Bryan 5:30pm...3 2 1 GO! Kerop Ma 5:30pm...3 2 1 GO! Kevin T 5:30pm...3 2 1 GO! Thurs Aug 20 2020 Cardio Capacity Thursday,WOD: Check In CARDIO CAPACITY WOD 25:00 (HR 130-140) 400m run or row 100m Single arm OH carry 15 russian twists 400m run or row 15 situps 15 slam balls 400m run or row 5 ring dips 15 pushups Daniel S Yes  Carmen 5:30pm...3 2 1 GO! Keira 5:30pm...3 2 1 GO! Bryson 5:30pm...3 2 1 GO! Bryan 5:30pm...3 2 1 GO! Kerop Ma 5:30pm...3 2 1 GO! Kevin T 5:30pm...3 2 1 GO!

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