1 1/2 Bench Press E3MOM
5 Sets X 5 -1 1/2 reps @ 50-75%
**1 1/2 reps = lower to chest; press to 1/2; lower to chest; press to lockout = 1 rep**
Main Site WOD (RX+)
3 Rounds For Time: (14min cap)
10 Strict Pull-ups RX+ Strict Chest to Bar MRX Ring Rows
20 Hand Release Push-ups
30 Dumbbell/Kettlebell Suitcase Lunges (alt legs; forward/reverse)
Dumbbells = 2×50/35lbs MRX 2×35/20lbs
Kettlebells = 2×24/16kgs MRX 2×16/12kgs
Core & Chest Development
10 Fingertip Push-ups
20 Dumbbell/Kettlebell Renegade Rows
30 Reverse Rower Tucks
40 Dumbbell/Kettlebell Bench Press
50 Band Pull Aparts across Chest
Rockstar model of the day! Fantastic mom and athlete, blessed to do life with her!
13:03 or 12:03 rx (DB reverse lunges)
185-195-205-215-225
13:26 scaled to 35lb dbs
A. 115-115-115-125-135
B. 12:34 Rx (DB Forward Alt lunges)
A: 165 – 165 – 185- 175 -165
B: 11:43 Rx w/DBs
11:26 rx+ ( kb’s / forward lunges )
Great photo of Katherine looking like a total stud, shimming up that rope with ease. This lady is a naturally well rounded athlete who moves well and works hard. She has a great blend of fun and focus when she is in the gym, and she is receptive to coaching and always looking for ways to improve her skills. Keep it up, Katherine!
11:21 RX+
165-185-185-185-185
9:01 Rx+
11:11 RX+