WODs
 | Sat, Aug 5 2023 |  |
| Most Recent Benchmark: Bench Press Max on Apr 1, 2025 (286 days ago) |
| Chalk FBA 20230804 | Chalk FBA 20230802 | Walk-Hike (for distance) |
Chalk FBA 20230804(Time) Goblet Squat (Heels elevated) (3xMax) Complete 3 sets of Max Effort on these! The goal is to have a weight that is heavy enough to have you fail around 15-20 reps on the first set. You will ONLY REST 60 SECONDS between sets. Your sets will probably look like this: Set 1: 20 Reps Set 2: 16 Reps Set 3: 13 Reps *If you can get the same numbers each set, you probably didn't go hard enough on the previous set :) -------------- DB Pull-Over (3x15) Rest 1-2min. between sets RPE: 7 -------------- Weighted Bar Dips (3x10) Rest 1-2min. between sets RPE: 8 -------------- DB Lateral Raises Complete as many reps as possible in 5min. *Use a weight that would normally be a 20 rep max. Go to failure on your first set, then take short rest breaks (5-10 seconds) and keep chipping away at as many as you can WITH PERFECT FORM (this is key)! We will use the same weight next week and try and get a few more reps. -------------- Banded Face-Pulls (3x20) *I actually prefer a band here, but a cable machine works too! Rest 1-2min. between sets RPE: 8 -------------- Barbell Skull Crushers (3x10) Rest 1-2min. between sets RPE: 8
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