Tuesday, Dec. 13, 2022
- cfelation
- Dec 13, 2022
- 1 min read
Skill: 20 Strict Pull ups
WOD
5 Rounds of:
8 Floor Bench Press (75/115)
12 1-arm Rows (6 ea. min .35/50)
16 Dumbell Presses (35/50)
20 Sit Ups w/ plate (15/25)
*6th round of just Floor Bench Press
THIS IS IT: Strength-style movements, trying to do bigger sets. If possible, try to go heavier on Rows than the presses. Speed is usually good and that's fine but not necessary! Larger sets with Slowing it down brings muscle growth!! Not a bad day to load proteins!!!
Recent Posts
See AllWarm up 2 mins bands/cross symmetry Runners warm up together Michael Phelps 6 mins Cardio Mix PVC Bend Over Rows 4x6@80% 1RM WOD Round 1...
3 mins of work 1 min rest/switch 6x (3 rounds inside/3 rounds outside) Inside: 20 KB swings 15 back squats (75/115) 10 TTB/GHDs Max...
16 min AMRAP 24 Double Unders 12 Deadlifts (75/115) 9 Hang Cleans 6 Shoulder to Overhead 3 wall walks
Comments