WOD Blog

Wed, Jun 15

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1245 days ago)

061522 Workout


Cardio,Strength: Time
Workout

WARM-UP
ON A 7:00 CLOCK…
2 ROUNDS
:45 Bike @ Moderate Pace
10 Scap Pull-Ups
6/6 Single Arm Ring Rows
12 Banded Chest Fly

Into….

2 ROUNDS
:30 Bike @ Hard Pace
10 Slow Banded Lat Pushdowns
10 Slow Banded Face Pulls
6 Hand Release Push-Ups

STRENGTH
1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%
Bench Press*

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Week 7 of 9

(Score is Weight)

WORKOUT
6 SETS
ON A 2:00 RUNNING CLOCK...
20/15 Cal Bike
Max Push-Ups in Time Remaining...

-Rest 1:00 b/t Sets-

(Score is Total Reps)

0% 0%
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