Wednesday, November 2nd, 2022
General Warm-Up
30 seconds work / 10 seconds rest / 3 rounds
Banded supinated grip pull aparts
Banded cuban press
Trunk rotations
Inch worms
Active hang
Push-up mountain climbers
Bench press demo/progressions/teaching
Bench press warm-up/practice/form checks
Banded supinated grip pull aparts
Banded cuban press
Trunk rotations
Inch worms
Active hang
Push-up mountain climbers
Bench press demo/progressions/teaching
Bench press warm-up/practice/form checks
Strength
Every 2 minute on the minute x 6 rounds
Bench Press x 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. If you feel comfortable you can try for a 5 rep max
Bench Press x 5 reps building weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. If you feel comfortable you can try for a 5 rep max
WOD
Competitive
3 rounds (18 min cap)
15 dumbbell push press (45/30)
30/21 cal bike
15 dumbbell push press (45/30)
30/21 cal bike
Performance
3 rounds (18 min cap)
15 dumbbell push press (30/20)
25/17 cal bike
15 dumbbell push press (30/20)
25/17 cal bike
Lifestyle
3 rounds (18 min cap)
15 dumbbell push press (20/10)
15/10 cal bike
15 dumbbell push press (20/10)
15/10 cal bike