WODs
 | Sat, Sep 10 2022 |  |
| BP 10-8-6-4-2-4-6-8-10 | 20220910 Shoulder SuperSet | Walk-Hike (for distance) |
BP 10-8-6-4-2-4-6-8-10
(Weight)
Complete Bench Press as follows, increasing a decreasing weight as you drop reps and increase reps
10 reps
8 reps
6 reps
4 reps
2 reps
4 reps
6 reps
8 reps
10 reps
| Sarah | 125 Rx | 85-95-105-115-125-115-105-95-85; Warmup-(35-55-65-75)x10 |
|
20220910 Shoulder SuperSet
(Weight)
3sets
• 12-15 lateral raises
• 8-12 Curl and Press
3 sets
• 20 Front DB Cross Raises (10 side)
• 10 BB Bent Close Grip Over Rows
3 sets
• 10 Banded Wide Grip PullUps
• 10 BB Bent Over Rows (DL Grip)
| Duane | 10#-20#; 10#-95#; GrnBnd-95# Rx | |
|
Walk-Hike (for distance)
(Distance, Rx+)
Walk / Hike for distance
Planned: Tue,Sep16,2025 Mon,Sep15,2025 Sun,Sep14,2025 Tue,Sep9,2025 Sun,Sep7,2025 Mon,Sep1,2025 Sun,Aug31,2025 Sun,Aug24,2025 Sun,Aug17,2025 Tue,Jul22,2025 Wed,Jul9,2025 Wed,Jun25,2025
| Duane | 3.25 miles | Cochran Shoals (Chattahoochee River) | | Sarah | 3.25 miles | Cochran Shoals (Chattahoochee River) |
|
