PERFORMANCE

Warm-Up.

One set of:
“Banded Pressing 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

Followed by…

Two sets of:
Kip Swing x 10 reps
Piked Handstand Push-up x 10 reps
Dumbbell Suitcase Deadlift x 10 reps per side

Then…

A.

Take 20 minutes to build to today’s 2-RM Bench Press

B.

Complete as many rounds and reps as possible in 12 minutes:
12 Deadlifts (225/155 lbs)
12 Ring Dips
12 Toes to Bar

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Luke Tipton
Luke Tipton
September 6, 2022 7:18 pm

A. Up to 240

B. 5+7

Chris
Chris
September 6, 2022 6:27 pm

A
135 x 5
185 x 2
205 x 2
215 x 1

B
@ 205# DL

3 rds + 19 reps

DL by round
UB
6/6
6/3/3
4/3/3/2

Matt
Matt
September 6, 2022 3:51 pm

2×275

4 rounds + 5 sets

Mike Slagle
Mike Slagle
September 6, 2022 3:49 pm

A. Up to 215.

B. Rx: 4+4

C. 10 min ab work

Anika Tipton
Anika Tipton
September 6, 2022 2:08 pm

A. Subbed strict press- 100#
B. 4+4 with banded ring dips

Jeremy Hammock
Jeremy Hammock
September 6, 2022 12:41 pm

Bench 2x 275

12 min amrap
12 dl 225
12 dips on bars
12 toe to bar
4+12

Need to do yesterdays workout sometime this week!

Good job guys!

God Bless!!

Andrea Arzillo
Andrea Arzillo
September 6, 2022 11:40 am

A. 2RM bench press @95% of 1RM
B. 3 rounds + 12 deadlifts + 9 ring dips, same as last week I am the worst at ring dips

Last edited 1 year ago by Andrea Arzillo
JUAN
JUAN
September 6, 2022 10:40 am

1) 135kg
2 ) 3 Rds
20 reps

Shan
Shan
September 6, 2022 7:03 am

200 on bench
3 rds plus 6 dips
Subbed 155

Getty Goedken
Getty Goedken
September 6, 2022 5:26 am

A. 325# x 2 (was supposed to have a spotter today, but this felt clean so I was happy)

B. AMRAP 12
12 Deadlifts 225 (UB)
12 30″ Box Dips (shoulder smoked from Gymnastic accessory work, wanted the stimulus)
12 Toes 2 bar (Had to break in the 3rd round)

5+25

C. Gymnastic WoD #1 this week

D. Core WoD #2 this week

Cheers and enjoy this one

Steven
Steven
September 6, 2022 4:07 am

Bench to 215.
Probably would’ve gone higher if I had a spotter. But happy with that number 🙂

B)
3+12 (225 DL)

Good morning!

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