WODs
 | Tue, Jul 6 2021 |  |
| Most Recent Benchmark: Bench Press Max on Apr 1, 2025 (286 days ago) |
| 20210706 Strength | Walk-Hike (for distance) | 20210605 MetCon | PP Abs Summer Day 5 |
20210706 Strength(Weight) 1a:Bench Press: 1b: Bent-over Barbell Row, 4 x10 * rest 60 seconds between sets * 8 @ 55% 8 @ 60% 6 @ 65% 6 @ 70% 4 @ 75% 4 @ 80% 2a:Tempo Double Dumbbell Bench 4 x 10 reps. (Start with DB’s extended away from body, 2 second descent, 1 sec pause at chest (keep tension in the chest), explosive press. 2b. 5 strict pullups 3a. Incline Dumbbell Bench Press 4 x 5+5+5 (alt. reps (each side) + 5 double DB reps. Dumbbells are held at lockout while one is lower and pressed and then repeat on the opposite side. After 5 alt. reps on each side, immediately follow with 5 double DB together. Moderate weight; stay thesame across. 3b. Double DB Prone Row 4 x 10 reps; increasing weight across sets with bench on two boxes to give the athlete enough room to completely extend the arms without contacting the floor. Lay face down on the bench. 4a. Standing Banded Tricep Extension 4 x 20 reps 4b. Standing Alt. DB Curl 4 x 10 alt hammer curls (10 each side) 5a. Double DB Skull Crushers 4 x 10 reps (light to moderate) 5b Single Arm CrossBody Curl 4 x 10 reps (each side) (light to moderate)
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