Warm Up
30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Cuban Press
Prayer Stretch
Cat Cow
Active Hang
Med Ball Curl to Overhead Press
Bench Press Demo / Progressions / Teaching
Bench Press Warm-up / Practice / Form Checks
Strength
Every 2 Minute on the Minute x 5 Rounds
Bench Press x 5 reps Building Weight Each Set
Every 1 Minute on the Minute x 3 Rounds
Bench Press x 5 reps @ 60% of the top set of the previous EMOM
* Try to beat what you did last week for the 5×5, if you don’t have a lift from last week the last set should be very hard. (about a 8-9/10 difficulty) The following sets should feel much easier focus on technique and control.
WOD
For Time
COMPETITIVE
5000m Row
Every 2 Minutes: 8 Burpees
PERFORMANCE
5000m Row
Every 2 Minutes: 5 Burpees
LIFESTYLE
5000m Row
Every 2 Minutes: 5 No Push-up Burpees
* Once partner A finishes all reps switch.
5×5 bench press
65
70
75
85
91.5 for a baby PR 😆
WOD was pretty brutal.
Sylvette and I split the bike and rower. I got 94 cals on the bike and then 1804 meters on the rower. I did a conversion but not convinced it’s right. 3892m
Congrats on your PR!
Bench Press:
70 x 5
80 x 5
90 x 5
100 x 5
110 x 4
WOD-Competition:
149 cal Assault Bike
That was brutal!
Nice bench numbers! You did great on the WOD too it was brutal!
Bench 5×5
WOD Competitive
30:50 min
That did the trick to my Lindt Lindor calories consumed over the holidays!
I can’t believe you finished it! Maybe I need to up my Lindor consumption! Nice work.
WOD Competitive on the ass bike
176 cals
It was just about survival.
Well done morning crew!