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?v=Tb_NZDKGkvI
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

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Charmaine Lightfoot
Charmaine Lightfoot
November 20, 2022 3:24 pm

6+2 sub ghd for situps

Gabriel
Gabriel
November 18, 2022 8:21 am

A. 55lb 10/10/10,blue band, landmine barbell w/85lb x6
B. 55lb DBs …. 8/23

Logan Harris
Logan Harris
November 17, 2022 5:17 pm

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!

Last edited 9 days ago by Logan Harris
Candy Olkey
Candy Olkey
November 17, 2022 4:36 pm

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

Aaron Danielson
Aaron Danielson
November 17, 2022 4:29 pm

A. 25# dbs all the way
B rx 6rds+2 pp

Josh Willins
Josh Willins
November 17, 2022 4:19 pm

RX
B: 7 +45

Mike Slagle
Mike Slagle
November 17, 2022 4:15 pm

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

Candy Olkey
Candy Olkey
November 17, 2022 4:39 pm
Reply to  Mike Slagle

Holy smokes Mike…OUTSTANDING! I thought about doing The back 40 also..but running a little late tonight.

Chris
Chris
November 17, 2022 2:21 pm

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)

Anika Tipton
Anika Tipton
November 17, 2022 12:40 pm

A. Bench press done w/ 25# dbs
Landmine row done with 25#/35#/45#
B. 7+9

Eddie
Eddie
November 17, 2022 11:29 am

A. 4 sets
BP 185#x10
Landmine row +115#x 10

B. 5+6 Rx.

Adi
Adi
November 17, 2022 6:53 am

A. Bench 4×8 @62kg
B. 8+30 reps @22kg
(M 40)

Al Fraser
Al Fraser
November 16, 2022 11:44 pm

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 👍🏻