Performance
Warm-Up.
Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)
Followed by…
Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed
Then…
A.
Bench Press
* Set 1 – 5 reps @ 80-85%
* Set 2 – 4 reps @ 85-90%
* Set 3 – 3 reps @ 90-95%
* Set 4 – 2 reps @ 95-98%
* Set 5 – 1 rep @ 100-105%
Rest 2-3 minutes between sets.
B.
Three rounds for time of:
30/20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
10 Strict Handstand Push-Ups
A. Strict Press based off 190
5×150, 4×160, 3×170, 2×180*, 1×190(x)
8missed the second one
B. 11:42
4:17, 3:49, 3:35
2×10
Lateral raises
Front raises
Presses
Super light (10s)
3×10 curls and tricep extension (50s, and 45 pull down)
Bench
135×12
185×5
195×4
205×3
215×2
225×1 (not my one rep but I’m alone in the house of pain and don’t go heavy bench when alone)
Workout done with 95# strict press
9:13
A.
230 x 5
240 x 4
255 x 3
270 x 2
285 x 1
B. Couldn’t do. Been having a very bad migraines today and I couldn’t push it without puking 🤢 .
I will do it later this week.
Been there.
800mg of ibuprofen
1000mg of Tylenol
(It’s not too much, trust me)
And a lot of caffeine. You’ll be good as new in an hour
A) 155, 165, 175, 185, 195, 215
B) 17:47 Rx
A. Subbed strict press: 5×90#/4×95/3×100/2×105/1×110
B. 14:27- Did shspu to abmat on top of a plate.
C. Travis’ core workout #2
Love this WU!! I forget about the bicep and tricep openers..I really need to do them more often. The first set is always an eye opener..but then the second set feels sooooo good!! A. Bench Press – 150# 1RM..but took the % down a bit 105# x 5, 115×4, 120×3, 130×2, 140×1 B. 3 Rounds for time – Super D Duper scaled – 12:00 20 cal row – 2:23.8 / 2:23.7 / 2:22.2 15 Strict Pull Ups – all singles 10 L-Sit DB Press @ 20# DBs ***Needed the pull ups and presses to be very controlled. This is the… Read more »
Great job and very smart training
Emom 1:45 bench
5-235 4-245 3-255 2-265 1-275
3rds
Row 20 cal
15 pull-ups
10 shspu
9:13
Great work Jeremy…super fast metcon!
Crunched for time
Wanted to do 30 cal row
Didn’t have an extra 2 min? Haha
Honestly no. I walked into my meeting sweating with 1 min to spare haha
Only had 30 min time window today
Good job making it work
A. Warm up done
Hit 305 on last set went for 315 not today. Need to get stronger here!
B. Limited equipment/space
3 rounds
30 cal row
15 bent over rows with 50’s
10 strict dumbbell press with 50’s
8:37
Outstanding bench Zach! Speedy metcon!
Good numbers! I wish I could get back to that strength. I try to be smart with no spotter
A. Worked to 117.5 – new PR
B. Working with what I’ve got…
30 reps on the Jane Fonda rower
15 Kipping ring pull-ups
10 HS Push-ups with feet on a 30” box
12’09”
Congrats on the PR Andrea! Great work on the metcon!
M 54
First bench WOD in a long time
Bench
5-135
4-145
3-155
2-165
1-180
Prob could do 190
3 rounds
30 cal row
15 CTB
10 strict HSPU
15:29
Kicking some A$$ going RX on that metcon Shan…outstanding!