PERFORMANCE and FITNESS
Warm-Up.
Two sets of:
Jump Rope x 60 seconds (may use this time to practice double-unders)
Dumbbell Waiter’s Carry x 50ft per arm
Followed by…
One set of:
“Banded Pushing Warm-up”
Pallof hold x 30 seconds per side
Banded Press x 10 reps high, 10 reps chest level, 10 reps towards floor
Banded Tricep Extensions x 10 reps
Lat Press-Down x 10 reps
Then…
A.
Three sets of:
1-1-2 Dumbbell Bench Press x 8-10 reps
https://www.youtube.com/watch?
immediately followed by…
Banded Overhead Triceps Extension x 30 reps
Rest 60-90 seconds
Landmine Row x 6 reps each arm @ 21X0
Rest 60-90 seconds
B.
Complete as many rounds and reps as possible in 15 minutes of:
10 Dumbbell Push Presses (50/35 lb DBs)
20 Anchored Sit-Ups
30 Double-Unders
6+2 sub ghd for situps
A. 55lb 10/10/10,blue band, landmine barbell w/85lb x6
B. 55lb DBs …. 8/23
A. 50# DB for bench: 8,8,8; red band tri ext; bb with 45# for landmines
B. 7+13 Rx. I have a feeling my abs are going to be sore… Really fun WOD!
A.
1-1-2 DB Bench Press x 8 @ 30# DBs
Banded OH Tri Ext x 30✔✔✔
Landmine Row x 6/arm @ 21X0 – 25#, 30, 35
B. AMRAP 15 min
10 DB Push Press @ 30# DBs – all UB
20 Un-Anchored Sit Ups – all UB
30 DU – 1 trip in 2 rounds
8 rounds + 27 reps
A. 25# dbs all the way
B rx 6rds+2 pp
RX
B: 7 +45
A. 1-1-2 kb bench press done at 44 lb
7, 7, 6
Tricep extensions with 44 lb kb 12, 12, 11
Kb row at tempo: 10, 10, 8
B. The back 40
10:29
C. Todays metcon
6+6
Holy smokes Mike…OUTSTANDING! I thought about doing The back 40 also..but running a little late tonight.
Part 1 – 35# DBs for bench and row
Part 2 – 6 rds + 14 reps with 35# DBs and 60 SUs
1st WOD in 2 months due to elbow tendinitis.
(M 45)
A. Bench press done w/ 25# dbs
Landmine row done with 25#/35#/45#
B. 7+9
A. 4 sets
BP 185#x10
Landmine row +115#x 10
B. 5+6 Rx.
A. Bench 4×8 @62kg
B. 8+30 reps @22kg
(M 40)
Warmup done ✅
A. 1-1-2 DB BP x8 @22.5kg
BOTE x30 black band
LM row x6 EA @45kg
B. AMRAP 15 mins Rx
7+18 rds
Nice little push and good to throw some sit ups in there for a bit of a change 👍🏻