WODs

Sat, Aug 12 2023

Most Recent Benchmark:
Bench Press Max on Apr 1, 2025 (285 days ago)

20230812 FBA


(Weight)
BackSquat
Build to the heaviest set of 5 you can with an RPE of 9 (This should take 3-4 total sets)
Rest 2-3min. between sets
then; 10 reps @ 90% heavy 5
• Lat PullDowns-ups 3x max reps
• Barbell Upright Row - 4x10 - increase wt
• Bulgarian DB Split Squats (4x10/10) - increase wt.
• Standing Calf Raises - BW Tabata 2x10sec. HOLD at the top
• Barbell Row - Pronated 4x10
• Dual Low Cable Bicep Curl 3x12
• Bar Dips - 3x10-12
• DB PullOver 3x15
• DB Lateral Raises 3x15
• Cross Body Tricep Extension - 3x10



DuaneLeg Press - 180#-230#-320#-410#-500# - 450#x10; Rx
LatPDwns-50#x16/17/20;UpriteRw-30#;SpltSqt-20#s;BBRow-110#;Calf-10#;Curls-22.5;Pllovrs-35#;BWDips;; LatRs-20#;Tri-15
SarahLeg Press - 90#-140#-180#-230#-270# - 240#x10 Rx
LatPDwns-27.5#x15/20/12;UpriteRw-30#;SpltSqt-5#s;BBRow-70#;Calf-5#;Curls-12.5;Pllovrs-20#;Dips85#; LatRs-20#;Tri-10