Wednesday, September 12

« | »

1.  Unstable Bench
Work up to a 1RM - Demo Vid, record weight as barbell + weight of both kettlebells (ie, 185+70)

2.  Band Tricep Push Downs
2 x Max Reps

3.  Superset
Weighted Strict Pull ups, 3 x 6-8 – any grip is allowed
Band Pull aparts, 3×10-12

4."Opium Dream"
21-18-15-12-9-6-3 for time of:
Plate GTO, 45/25 – ground to overhead anyhow with a bumper plate. 
5 Burpees and 30 Double Unders between rounds.

Comments

  1. Jesse Prescott says:

    Unstable bench – 230 pr!
    Pull up/ band pull apart super set – 20 lb vest x 6 across, band pull aparts blue
    Triceps pull downs – blue band – 1st set 25 2nd set 16
    WOD – 9:39 rx’d

  2. Bench: 135#+70#
    Supersets: with 20# vest x6 reps
    Pull aparts with blue band
    Tri pull downs with blue bands
    1st round 25 second 15
    WOD 14:15 rx’d

  3. Tricep Pushdowns: Blue band, 15- 18
    Superset: All three sets- 8 reps BW (underhand, close grip)/ 12 reps with purple band
    Opium Dream: 7:55, Rx’d
    Bench: 85 + 52 (137#) PR

  4. WOD 11:56 rx’d
    Tri pull downs – blue band
    1st 22, 2nd 14
    Superset – 20 lb vest 6, 6, 4
    Pull aparts – blue band

  5. unstable bench 122#
    Strict weighted pull ups 20# vest 4-3-3
    red band pull aparts
    “Opium Dream”
    9:17 RX’d
    15#DB weighted strict pullups 3-3-3

  6. Unstable bench – 260#
    Tricep pull down – 1st set close grip green band
    30 reps. 2nd set wide grip green band 13 reps
    Weighted pull ups – 3 x 6 20# vest, 10 pull apart blue band
    Opium dream – 8:20 rx’d

  7. “Opium Dream” -7:46 Rx’d

  8. Only got “Opium Dream” done after returning home.
    7:46 Rx’d

  9. “Opium Dream” – 9:08 Rx’d

Speak Your Mind

*