WODs

Mon, Apr 8 2019

Most Recent Benchmark:
Bench Press Max on Apr 1, 2025 (331 days ago)
JTS Day 35 Hyp3of4 remixJTS day 2 Hyp2of4PP Abs Day 3

JTS Day 35 Hyp3of4 remix


(Time)
Duane’s Remix

1. SuperSet
• 4x3xFront Squat
• 4x4xBack Squat
• 4x5xBox Jump

2. 4x6 each - Barbell Lunges

3. 5x8x90%3RM - Close Grip Bench Press

4. 5x3x90%3RM - Clean with pause at Knee

5. SuperSet
• 4x8 - DB Press split jerk
• 4x8 - DB Lateral raises
• 4x8 - DB Bicep curls
• 4x8 - Plate Front Raise

Original Programming
Day 1:
1. Snatch with pause at knee cap each rep for 1 second- Find a 3RM, then 4 x 3 @ 90% of 3RM
2. Incline Bench- 8RM, then 4 x 8 @90% of 8RM
3. Db Flat bench- 5 x 8
4. Close grip decline push ups- 5 x failure
5. Incline push ups with clap if possible- 5 x 10
6. Sit ups - 4 sets to failure

Day 2:
1. Clean with pause at knee cap each rep for 1 second- 3RM, then 3 x 3 @9 0% of 3RM
2. Db press in split jerk position- 5 x 8
3. Hang at knee clean pull with barbell - 5 x 8
4. DB Lateral Raises- 5 x 8
5. Plate front raises- 5 x 8
6. Leg lifts- 4 x failure



SarahSuperset 125, BB lunges 65, close grip bench 95 Rx
Clean pause 105, SJ 20, lateral 10, bicep 20, plate raises 15