WODs

Wed, May 15 2019

Most Recent Benchmark:
Bench Press Max on Apr 1, 2025 (286 days ago)
JTS Day 3 Strength4of4Bike - Assault or AirDyne (For Time)

JTS Day 3 Strength4of4


(Weight)
Day 3:
1.  Snatch- 4 x 1  @ 75% of 1rm (do these every 90 seconds)
2.  Superset- means go from one exercise to the next for A & B
A. Front Squat pause in bottom of squat for 1 second on first rep - 4 x 3 @ 80% of 3rm
B. Box jumps- 5 x 3  (straight leg box jumps, focus on a smaller box and landing with less bend in the knees)
3. Close Grip Bench- 3 x 6 @ 85% of 6rm
4. Plank with weight on low back- 4 x 1 min
5. Lying scissor kicks- leg lifts- 4 x 50 each leg



SarahSqSn-35,55,60,65,70,75,80x4 Rx
FS-35,65,85,105,115,125,130x4x3; Bench-35,65,75,85,95,100x3x6
DuanePS+HPS-45,65,85,95,115,135x4x1 Rx
FS-45,65,85,105,125,145,165,185x4x3; Bench-45,65,85,105,125,145,165,185x3x6