WOD Blog
 | Thu, Sep 3 2020 |  |
| Thurs Sept 3 2020 | Thurs Sept 20 2020 Cardio Capacity WOD | Thur Sept 3 2020 Bench Press Strict Chin Ups |
Thurs Sept 3 2020
(No Results Tracked)
MOBILITY AND WARMUP on own
2:00 bike or row or 200m run
Banded shoulder work
Pec stretch
Hanging lat shrugs
| Scott Ande | Complete | scaled | | Kerop Ma | Complete | scaled | | Jesse S | Complete | scaled |
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Thurs Sept 20 2020 Cardio Capacity WOD
(Check In)
CARDIO CAPACITY WOD
25:00 (HR 130-140)
400m run or row
20 wall ball situps
200m run
100m kb farmers carry
200m run
20 slam ball
200m run
20 knees to elbow
200m run
20 hollow rocks
| Jesse S | Yes | Complete | | Kerop Ma | Yes | Knee up | | Scott Ande | Yes | Knee up | | Mark E | Yes | knee up |
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Thur Sept 3 2020 Bench Press Strict Chin Ups
(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
| Blake S | 227 Rx | | | Mark E | 205 body weight Rx | | | Bryan | 190x3 Rx | | | Hunter Coleman | 175 Rx | | | Kevin T | 157 Rx | | | Bryson | 147x5 Rx | | | Scott Ande | 135 body weight Rx | | | Lori | 115x3 Rx | | | Kerop Ma | 105 body weight Rx | | | Keira | 95x2 Rx | | | Jessica L | 80x5 Rx | | | Carmen | 80x2 Rx | | | Jesse S | 135/35 Rx | |
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