Warm Up
30 seconds work / 10 seconds rest / 3 rounds
Banded Pull Aparts
Band Row
Lying Facedown Y Raise
Quadruped Thoracic Rotations
Active Hang
Crush Grip KB Floor 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 3 reps Building Weight Each Set
Every 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
AMRAP 7
COMPETITIVE
8 Front Squats (155/105)
15 Toes to Bar
PERFORMANCE
8 Front Squats (115/80)
15 Hanging Knee or Leg Raises
LIFESTYLE
8 Front Squats
15 Hanging or Lying Knee or Leg Raises
Bench up to 115x 1
WOD competitive
4 rounds + 12
First set of T2B unbroken..then it was hanging on for dear life. Grip killer!
Bench up to 115 for 2
WOD-Performance
5 + 4
I wanted to quit the whole time! Good job to those that did competitive!!!! 💪💪
I felt the same way..grinding away.
Bench Press: Worked up to 225lbs, but only got 2 reps. Failed the third rep, and my gym crush Shane saved me.
WOD competitive: 5+2
First round felt amazing, but when I looked at the clock and realized I finished it in under one minute, realized I came out too fast (again/obviously). Trying to catch my breath and not fall off the rig the rest of the WOD. Despite that, really enjoyed this workout!
I looked over at Carole during that first round, look at him go! Nice work on 5 rounds, a good workout for you!
Bench press 5x3reps 100lbs!!!
Fun WOD!
Kinda heavy… had a hard time cleaning it! 😜
Competitive 3 + 12 reps
Triple digit bench! You’re getting stronger MJ!
Yay good for you! I knew you could clean that 😁
WOD – Performance
(85lbs, mix of leg raises/knees to chest)
Scaled hard tonight!
5+8