WOD Blog
 | Thu, Jul 9 2020 |  |
| Thurs July 9 2020 Bench Press Strict Chin Ups | Thurs July 9 2020 | Thurs July 9 2020 Cardio Capacity WOD |
Thurs July 9 2020 Bench Press Strict Chin Ups
(Weight)
STRENGTH
Floor/Bench Press
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
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Thurs July 9 2020
(Check In)
MOBILITY COACH LED
Puppy Pose:
Shoulder to Floor:
Wrist Stretches:
Couch Stretch:
Pigeon Pose
Butterfly:
Pike:
Straddle:
Kneeling Split:
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Thurs July 9 2020 Cardio Capacity WOD
(Check In)
25:00 on clock (HR 130-140)
200m row or 10cal bike
50’ OH Walking Lunge 25/15
15 Wall Balls
Plank – 5 steps to right then 5 steps to left
5 Hollow Rocks, 5 Knee Tucks, 5 Vups
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