WOD Blog
 | Thu, Jan 14 2021 |  |
| Thur Jan 14 2020 | Thur Jan 14 2021 Bench Press Strict chinup | Thurs Jan 14 2021 Cardio Capacity WOD |
Thur Jan 14 2021 Bench Press Strict chinup
(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 | 225 Rx | 3x5 slow tempo and wide grip | | Kylee | 75 Rx | Green band 3-4rep sets |
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Thurs Jan 14 2021 Cardio Capacity WOD
(Check In)
25:00 (HR 130-140)
200m row 10 cal bike or 200m run
50' kettlebell farmers carry
row bike or run
50' sled pull (drag, then hand over hand to line)
row bike or run
50' oh plate carry
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