WODs

Fri, May 9 2025

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

Ibex 20250507 PA


(Weight)
Back Rack Lunge (3 x 16)
3x16

Seated Barbell Strict Press (12-10-8-6-4)

Gorilla rows
3 sets
5/5 Gorilla Row

3 Supersets:
- 8 Incline Smash Head DB bench press
- 8 Incline DB Row

3 Supersets:
• 8 DB Chest fly
• 14 Reverse grip dumbbell bench
• 14 Rear delt kickback


3 sets:
• 15-20 Barbell triceps extension (max unbroken reps)
• 20 Banded pull aparts (palms Up)

2 Sets: 40 amrap hammer curls

3 Sets:
: - 40 Front Plank
- 15 Banded crunch
rest 1:00 between sets



Duane45# Rx
85#; 70#; 55#; 55#; 55#; 20#; 30#; 15; 45#; Red Double; 15#; Blue band crunches
Sarah65# Rx
55#; 55#; 30#; 30#; 12#; 15#; 12#; 35#; Red single ; 8#; Blue band crunches