WOD Blog
 | Thu, Dec 10 2020 |  |
| Thurs Dec 10 2020 | Thurs Dec 10 2020 Bench Press Chinups | Thurs Dec 10 2020 Cardio Capacity WOD |
Thurs Dec 10 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
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Thurs Dec 10 2020 Cardio Capacity WOD
(Check In)
25:00 TIME CAP (HR 130-140 BPM)
4:00 bike row run
40 situps
40 russian kb swings
3:00 bike row run
30 situps
30 russian kb swings
2:00 bike row run
20 situps
20 russian kb swings
1:00 bike row run
10 situps
10 russian kb swings
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