WOD BLOG IS UP AND RUNNING!
COMMUNITY @ 9AM
By Coach Kev
—–PARTNER WOD—–
On a 25 minute clock…
AMRAP11
10 Dual DB Deadlifts, alternating each round
1 Wall Walk, each
—Rest 3 minutes—
AMRAP11
10 Dual DB Thrusters, alternating each round
10 Synchro Situps
WEIGHTLIFTING @ 10 AM
By Coach Kev
By Coach Kev
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LIFT:
Push Press + Jerk (1+1)
*Build to Heavy (NOT MAX) in 15 minutes
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ACCESSORY:
3 x 8-12 Back Rack Front Foot Elevated Split Squat, each leg
*At RPE 7
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THE PUMP @ 11AM
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BENCH PRESS
5 x 5 @ 5-10# Heavier than last week
-then-
1 x Max UB @ 50% of what you used today
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CHIN-UPs:
5 x 6
*may add weight or scale to a band
*May Superset with Bench Press as well
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ARMS
EMOM 12 OF:
Min 1: :40 BB Skull Crushers
Min 2: :40 Ring Rows
Min 3: :40 Push-ups
Min 4: :40 Hammer Curls
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ABS:
3 x Hollow Complex
*10 Upper Hollow Crunch + 10 Lower Hollow Crunch + 10 Both + 10 Hollow Rocks + :10 Hollow Hold
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BENCH PRESS
5 x 5 @ 5-10# Heavier than last week
-then-
1 x Max UB @ 50% of what you used today
—————————————————
CHIN-UPs:
5 x 6
*may add weight or scale to a band
*May Superset with Bench Press as well
—————————————————
ARMS
EMOM 12 OF:
Min 1: :40 BB Skull Crushers
Min 2: :40 Ring Rows
Min 3: :40 Push-ups
Min 4: :40 Hammer Curls
—————————————————
ABS:
3 x Hollow Complex
*10 Upper Hollow Crunch + 10 Lower Hollow Crunch + 10 Both + 10 Hollow Rocks + :10 Hollow Hold
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