WOD Blog
 | Thu, Aug 13 2020 |  |
| Thurs Aug 13 2020 | Thurs Aug 13 2020 Bench Press | Thurs Aug 20 2020 Cardio Capacity |
Thurs Aug 13 2020
(Check In)
MOBILITY AND WARMUP on own
2:00 bike or row
Banded shoulder work
Pec stretch
Hanging lat shrugs
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Thurs Aug 13 2020 Bench Press
(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
| Kevin T | 155 Rx | 155 x3 | | Daniel St | 135x30 Rx | 25lbs plate on chin-ups |
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Thurs Aug 20 2020 Cardio Capacity
(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
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