Wednesday 9.23.20

September 22, 2020

 

 

Wednesday 9.23.20 

 

QOD: Would you rather never be able to take your shoes off or never be able to wear shoes?

 

Warmup: (8-10m) 

Band shoulder series 2 x 15 each

Face pull

Tricep Ext 

ER

 

6 Min EMOM

Min 1: 150-200 M row

Min 2: 10 Ring Rows

Min 3: Wgt dead bug x 5 each

 

Skill: Bench Press Tech (10-12m) 

Teach Set-Up

1x10 Empty BB

1x8 

1x5

 

3 Sets 

Bench Press @ 65-70% x5-6 

2 KB Tri Ext x12-15*

Seated Band Pulldown x15-20 

 

*Modifications: Lighter BB/Empty BB/PVC, 1 KB Tri Ext, Reg RR*

 

WOD: For Time (16-20m) 

 

Burn

Build

Compete

For Time

 

10 rounds:

 

250 M row

60s rest btwn

For Time

 

5 rounds:

 

500 M row

90s rest btwn

For Time

 

5 rounds:

 

500 M row

90s rest btwn

 

Modifications

  1. Row - Bike

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