Thursday Mar 25th, 2021

WOD 1

Bench press

7-5-4-3-3  Get as heavy as is reasonable for you

 

WOD 2 = 5 rounds

-10 bench press

-25/20 calorie row

 

Complete each round on a 5:00 Timer

 

Choose a weight on bench press you expect to be able to maintain 10 consecutive reps. Adjust as necessary. Sprint the row!

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Tuesday Mar 23rd, 2021

-10 dumbbell snatches

-15 burpee box jump-overs

-20 dumbbell snatches

-15 burpee box jump-overs

-30 dumbbell snatches

-15 burpee box jump-overs

-40 dumbbell snatches

-15 burpee box jump-overs

-50 dumbbell snatches

-15 burpee box jump-overs

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Tuesday Mar 23rd, 2021

-10 dumbbell snatches

-15 burpee box jump-overs

-20 dumbbell snatches

-15 burpee box jump-overs

-30 dumbbell snatches

-15 burpee box jump-overs

-40 dumbbell snatches

-15 burpee box jump-overs

-50 dumbbell snatches

-15 burpee box jump-overs

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Monday Mar 22nd, 2021

Round 1

-15 ring rows. Your choice of elevated, incline, etc

-10 reps kneeling parallel slide each side https://www.youtube.com/watch?v=qnMsKNq4TkM *

-15s bent sideways lateral stretch each side https://www.youtube.com/watch?v=25PavDS0wW8

 

If you can keep false grip and turnout, then do that https://youtu.be/yCqbww5NbjE?t=91

 

Round 2

-5 hinge rows https://www.youtube.com/watch?v=S3vjG6A28do

https://www.youtube.com/watch?v=GJMdulRO5Po

-10 bridge curl **

-30s overgrip bent lean***

 

Round 3

-Max length bent arm chin hang ****

-5 single leg bridge curl each side *****

-5 slow Jefferson curls with light weight KB/DB

 

Round 4

Repeat one round at the highest level exercise you were able to achieve.

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Thursday Mar 18th, 2021

Front  squat 8-5-5-3-3-3-1-1-1-1 reps

 

Range find for 1 rep max.

Please record this number!

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