WOD Blog
 | Thu, Dec 31 2020 |  |
| Thurs Dec 31 2020 | Thurs Dec 31 2020 Bench Press Chinups | Thurs Dec 31 2020 Cardio Capacity WOD |
Thurs Dec 31 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 31 2020 Cardio Capacity WOD
(Check In)
25:00 (HR 130-140)
200m row or 12 cal bike or 200m run
5 hollow rock, 5 knee ups, 5 Vups
row bike or run
15 weighted situps
row bike or run
15 reverse crunches
row bike or run
15 russian twists
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