WOD Blog
 | Thu, Nov 5 2020 |  |
| Thu Nov 5 2020 | Thu Nov 5 2020 Bench Chinups | Thu Nov 5 2020 Cardio Capacity WOD |
Thu Nov 5 2020
(No Results Tracked)
1:00 bike row or run
puppy pose
shoulder to floor (reach through)
wrist stretch
pigeon pose
butterfly
pike
samson stretch
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Thu Nov 5 2020 Bench Chinups
(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
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Thu Nov 5 2020 Cardio Capacity WOD
(Check In)
25:00 (HR 130-140)
200m run row bike
16 hollow hold flutter kicks
200m
16 toes to bar
200m
16 vups
200m
16 cross body mountain climbers
200m
16 reach through heel touches
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