WOD Blog
 | Thu, Dec 3 2020 |  |
| Warmup 4 | Thurs Dec 3 2020 Bench Press Chinups | Thurs Dec 3 2020 Cardio Capacity WOD |
Warmup 4
(No Results Tracked)
2:00 run bike row
banded shoulder work
10 pushups
bar shrugs and swings
10 jumping pullups
10 jumping air squats
couch stretch
wall splits and figure 4
pike stretch
wall pec stretch
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Thurs Dec 3 2020 Bench Press 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
| Daniel St | 225x5 35lbs kb chin ups Rx | |
|
Thurs Dec 3 2020 Cardio Capacity WOD
(Check In)
200m run row or bike
100m heavy farmers carry 2 kb or 2 db
200m
100m oh plate carry
200m
5 hollow rock 5 knee tucks 5 vups
200m
50' single db/kb oh walking lunge
200m
6 turkish getups (3 each side)
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