WODs

Wed, Nov 20 2019

Most Recent Benchmark:
Bench Press Max on Apr 1, 2025 (285 days ago)
20191113 CFIRPP Abs Day 6

20191113 CFIR


(Time)
Back Squat Complex
Build to Heavy Complex:
1 Pausing Back Squat (3 Seconds)
1 Back Squat

DB Bench Press
2 Warmup sets @ 50% working weight
3 sets of 10  (slow down/fast up)

'Step Aerobics'
3 Rounds For Time:
30 Slamballs (30/20)
20/14 Calorie Assault Bike
10 Single Dumbbell Box Step-ups (Each Side)
Box: 24/20
Dumbbell: 50/35