WODs

Sat, Aug 8

BB UpperBodyHotworxWalk-Hike (for distance)

BB UpperBody


(Time)
Superset 1:
4x12
• Dumbbell bench press (50#)
• Diamond push-ups

Superset 2:
4x12
• Overhead dumbbell press (25#)
• Inverted Ring row

Superset 3:
4x12
• Supported pull-up start with 6 per round unassisted and increase week over week with less assisted as you can)
• Straight Arm Cable pull-downs

Superset 4:
4x12
• Biceps curls (25#)
• Triceps dips (start with 6 per round unassisted and increase week over week with less assisted as you can)

Planned: Sat,Aug15,2026 Sat,Aug8,2026

Duane12:00; 14:00; :15:00;
Superset 1: UB; Superset 2: UB;Superset 3: 8 PullUps + 4 Assisted/pullDowns Unbroken; SuperSet 4: UB Curls / 12 Assisted Matador Dip (shlder irritated