WOD Blog
 | Thu, Oct 22 2020 |  |
| Thur Oct 22 2020 | Thur Oct 22 2020 Bench press Chin ups | Thur Oct 22 2020 Cardio Capacity WOD | PowerAbs Day 1 |
Thur Oct 22 2020
(No Results Tracked)
1:00 bike row run
shoulder warmup bands
wall or floor pec stretch
down and back walking lunge w plate overhead
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Thur Oct 22 2020 Bench press Chin ups
(Weight)
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
| Spencer | 235 Rx | | | Marcus | 185 Rx | | | Kevin T | 145x3 Rx | | | Lori | 130x2 Rx | | | Payton | ring pushups etc | scaled |
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PowerAbs Day 1
(Check In)
See video https://www.youtube.com/watch?v=CJeKMMKrVSw&feature=youtu.be
2 Rounds for each level
Level 1
:30 on / :30 off
- Mountain Climbers
- Hollow Hold
- Plank Hold
- Superman’s
- Bent Knee Windshield Wipers
Level 2
:40 on / :20 off
- Mountain Climbers
- Hollow Hold
- Plank Walk Ups
- Superman’s
- Windshield Wipers
Planned: Tue,Aug31,2021 Mon,Aug23,2021 Mon,Aug16,2021 Mon,Aug9,2021 Mon,Aug2,2021 Wed,Oct28,2020 Thu,Oct22,2020 Fri,Oct16,2020 Mon,Oct5,2020
| Payton | Yes | | | Lori | Yes | | | Marcus | Yes | | | Spencer | Yes | | | Kevin T | Yes | | | Keira | Yes | |
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