WOD Blog
 | Thu, Aug 20 2020 |  |
| Thur Aug 20 2020 | Thur Aug 20 2020 Bench Press | Thur Aug 20 2020 Cardio Capacity WOD |
Thur Aug 20 2020
(Check In)
MOBILITY AND WARMUP on own
2:00 bike or row
Banded shoulder work
Pec stretch
Hanging lat shrugs
|
Thur Aug 20 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
| Marcus | 190x5 Rx | | | Mark E | 185x5 Rx | | | Kevin T | 160x3 Rx | | | Bryson | 140x5 Rx | | | Kerop Ma | 115x5 Rx | | | Lori | 105x3 Rx | | | Brenna | 105x2 Rx | | | Keira | 95x3 Rx | | | Jessica L | 80x5 Rx | | | Daniel E | 215x3 | squat clean |
|
Thur Aug 20 2020 Cardio Capacity WOD
(Check In)
Cardio Capacity WOD
25:00 (HR 130-140)
400m run or row
5 hollow rocks 5 knee ups 5 vups
400m run or row
15 close grip overhead squats (light)
400m run or row
10 walking planks 5 left 5 right
400m run or row
15 weighted situps
|
