WODs
 | Fri, Nov 17 2023 |  |
| AFC Richmond | Seated Struct Shoulder Press 5-5-3-3-1-1-1 |
AFC Richmond
(Time, Rx+)
6 sets
12 Dumbbell Bench Press (2x50/35)
6 strict Pull-ups (was 1 legless Rope Climb)
12/10 Calorie Ski
6 Strict Dips
12 Dumbbell Bent Over Row (2x50/35)
For Rx+ add 20cal Bike Erg buyin each round
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Seated Struct Shoulder Press 5-5-3-3-1-1-1
(Weight)
5 Seated Strict Press @ 6/10 RPE
5 Seated Strict Press @ 6.5/10 RPE
3 Seated Strict Press @ 7/10 RPE
3 Seated Strict Press @ 7.5/10 RPE
1 Seated Strict Press @ 8/10 RPE
1 Seated Strict Press @ 9/10 RPE
1 Seated Strict Press @ 10/10 RPE
| Duane | (85-95)x5; (105-115)x3;120-125-130 Rx | |
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