WODs
 | Mon, Dec 18 2023 |  |
| Bench Press - Up-Down-Up | 3 position Hang Snatch Complex | 20231017 MetCon | 20231214 IBEX Aesthetics |
Bench Press - Up-Down-Up
(Weight)
Bench press
11 reps at 55%
8 reps at 65%
5 reps at 75%
2 reps at 85%
1 rep @90%
2 reps @85%
5 reps 75%
8 reps @ 65%
11 reps @ 55%
record 90% weight as score.
Planned: Mon,Apr29,2024 Mon,Dec18,2023 Thu,May25,2023 Thu,Nov11,2021 Wed,Oct27,2021 Wed,May26,2021 Wed,Apr14,2021 Tue,Oct27,2020 Thu,Apr9,2020 Tue,Jan21,2020 Tue,Dec17,2019 Fri,Aug17,2018
| Duane | 155-185-205-235-265-235-205-185-155 Rx | |
|
3 position Hang Snatch Complex
(Weight)
1 Power Snatch
1 High Hang Power Snatch
1 Low Hang Power Snatch
| Duane | 145 Rx | (45-65-75-85-95-105-115-125-135)x1+1+1; Heavy 1 at 155+165+175+185 |
|
20231017 MetCon
(Time)
10 Rounds:
- 25cal Bike Erg
- 20 UB DUs (if you break/start over)
- 10 DB BentOver Row
- 10 GHDs
| Duane | 30:45 Rx | Broke DUs and had to redo on 8@17, 9@11, 10@8(unbroken on second set of each) |
|
20231214 IBEX Aesthetics
(Time)
Upper: Pull/Push (Time)
Superset 10-8-8-6:
Ring Rows / Strict PullUps
Incline DB row
Upper Accessory (Weight)
3 Supersets:
4/4 Gorilla rows
8 DB lat pull overs
Upper Accessory (Weight)
4 SuperSets:
4 Bent over BB rows with a 2 sec pause (Light/weight)
10 Band pull a parts w/palms down
Upper Accessory (Weight)
3 Supersets:
4 Controlled descent DB curls with palms up
8 Hammer curls
Curls (2 Rounds for reps)
Complete 2 Max Sets of:
Alternating DB curl
Rest 90 seconds between sets
EMOM:
6 Rounds:
Minute 1: 10 GHDs
Minute 2 :30 Front Plank
Minute 3: 10 GHDs
Minute 4 :30 Left Side Plank
Minute 5: 10 GHDs
Minute 6 :30 Right Side Plank
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