WODs
 | Fri, Jan 5 2024 |  |
| Strict Press Strength (15) | IBEX Strength 20240103 | 20240103 Morning Mono | 20231220 IBEX FBA |
Strict Press Strength (15)
(Weight)
Work to a heavy set of 15 Strict Press
Planned: Sun,Jan14,2024 Fri,Jan5,2024 Mon,Dec4,2023 Fri,Nov24,2023 Sun,Nov19,2023 Sun,Nov12,2023
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IBEX Strength 20240103
(Weight)
Seated Box Jump
- 12 x 3 / :30 Rest after each set of 3
Deadlift (New Set Every 2:30)
- 1 x 5 @ 48%
- 1 x 3 @ 57%
- 1 x 2 @ 66%
- 1 x 1 @ 70%
- 1 x Max Reps @ 76%)
| Duane | 225x5, 275x3, 315x3, 365x2: 315x10 Rx | |
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20240103 Morning Mono
(Reps)
Morning Mono (4 Rounds for calories)
4 x 4:00 AMRAP / 2:00 Rest
6-9-12-15..
Bike Erg
KB Swing
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20231220 IBEX FBA
(Time)
Strength (Checkmark)
3 Sets / 1:00 Rest
- 10 DB Pullovers
- 10 Alt Gorilla Rows (Alt DB Rows)
- 10 Banded Straight Arm Lat Pulldowns
*Use weights here that you can keep the sets unbroken with constant movement
3 supersets
- 15 Band Tricep Extensions
- 10 Seated DB Curls
3 Sets / Rest As Needed
- 10/10/10 Lying I/Y/T w/ Change Plates
- 10 Bent Over Flys w/ Change Plates
- :30 Deadhang
- 15 Banded Pass Throughs
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