WODs
 | Tue, Jan 10 2023 |  |
| IBEX 60 Strength 20230110 | IBEX Strength 20230111 | 2013 IBEX 60 METCON 20230111 |
IBEX 60 Strength 20230110
(Weight)
Warm Up (No Measure)
3 Rounds:
6 Down dog to press up
4 push-ups
15 Banded chest pulls
15 single or double unders
Strength (AMRAP - Rounds and Reps)
In 10:00 How Far Can you get ...
2-4-6-8-10
DB Bench Press (45/25) (50/35)
DB Farmer Hold Reverse Lunge Steps from a 3in Def (standing on a 45lb plate, you choose the weight)
1-2-3-4-5-6-7
Wall Walk
There is a challenging workout after this. Move though this with quality movement , do not treat this as a 'wod'
As we are getting closer to 'the crossfit open' We want you to get used to wall walk volume under fatigue.
we suggest starting at a pace you can maintain, the first couple min will be deceiving!
| Duane | 50# Modified to 5 sets of 10 BP and 2-4-6-8-10 Lunge Rx | No wall walks |
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IBEX Strength 20230111
(Weight)
Strength (Weight)
3 Sets (one set every 4-5 minures)
5 Behind the Neck Split Jerk @ 60%
5 Deadlifts Pause Deadlifts @ 50-65%
:20 Sec Side Plank R
:20 Sec Side Plank L
| Duane | 135x5x3 BTN PUSH Press Rx | 5 Pause Deadlifts @ 225# x 3; 20 sec R+20 sec L x 3 |
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2013 IBEX 60 METCON 20230111
(Rounds)
Metcon (AMRAP - Rounds and Reps)
10 Min AMRAP:
8 DB Front rack Walking Lunge Steps (50/35)
6 Burpees to Target
4 Deadlifts (205/135) (Rx+: 245/175)
this is going to sneak up quick, spot the clock after your first round and make determination you set a maintainable pace.
The deadlift weight should be something you are confidant you can do all sets unbroken, scale if needed to insure this.
Step in and out on your burpees to help regulate your heart rate and to avoid breaks, smooth consistent movement is the goal
Accessory work (AMRAP - Reps)
2 max set of chin ups
rest :90 between sets
1 max set of chin ups with a red band
--
4x10 double DB curls
1 max set of hammer curls with a lighter weight (at least 20+ reps)
| Duane | 6 rounds @ 185# DL | 50# KB Lunge; No Chin-Ups & No curls |
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