WODs
 | Thu, Nov 20 2014 |  |
| 21-15-9 Bench Press | Tabata FullBody |
21-15-9 Bench Press
(Weight)
21 bench reps @ 55% 1RM
3 minute rest
15 bench reps @ 70% 1RM
3 minute rest
9 bench reps @ 85% 1RM
5 minute rest
10 min EMOM
10 Shoulder to Overhead @ 65% 1RM of Push Press
| Duane | 110#,140#,170# Rx | | | Sarah | 55#, 65#, 70# Rx | EMOM - 4x55#, 6x45# |
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Tabata FullBody
(Check In)
2 Full Rounds of each.
Complete 1 Round of each, repeat
20 seconds work of the following elements with 10 seconds rest between each element:
High plank(Hands) to low plank(firearms) walk
Elbow Side Plank with a Hip tap and hip rise (left)
Pushup to Side Plank with arm reach (alternating)
Spiderman Plank (Alternating bring knee to Elbow)
High plank to low plank walk
Elbow Side Plank with a Hip tap and hip rise (right)
Pushup to Side Plank with arm reach (alternating)
Spiderman Plank (Alternating bring knee to Elbow)
Rest 2 minutes
20 seconds work of the following elements with 10 seconds rest between each element:
Mountain Climbers
Burpees
AirSquats
Flutter Kicks
WallBalls (partner if equipment limited)
Medball Situps (partner if equipment limited)
Hollow Rock Holds
Handstand Hold
Planned: Thu,Mar1,2018 Thu,Dec14,2017 Thu,Oct5,2017 Tue,Aug8,2017 Mon,Jul18,2016 Fri,May20,2016 Wed,Feb17,2016 Sun,May24,2015 Thu,Mar5,2015 Thu,Nov20,2014 Tue,Oct14,2014 Thu,Jul17,2014
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