Bench Press Build Up E3MOM

12 - 9 - 6 - 3 - 1

Team WOD

16min AMRAP:

16 Synchronized Kettlebell Swings
16 Alternating Kettlebell Goblet Lunges (alt legs)
8 Synchronized Pull-ups RX+Chest to Bar MRX Ring Row

16 Alternating Hand Release Push-ups

KBs = 24/16kgs RX+32/24 MRX 20/12kgs

Core & Chest Development

2 sets 10 reps Parallette Shoot Thruough
2 sets 15 reps Weight Plate Bench Press
2 sets 10 reps Band Pull-Apart
2 sets 15 reps Hip Extensions w/1sec pause

2 sets 10 reps WallBall or KB Russian Twists

7 responses to "Wednesday, March 1 2023"

Hal
Hal says:

March 1, 2023 at 1:33 am

There can be only one...

A. 135 - 165 - 195 - 215 - 235

B. 5 rx (w/ 2 Bears 1 Cave)

C. Complete
Clair
Clair says:

March 1, 2023 at 3:33 am

A.80
B.6+16 rx'd solo
Justin
Justin says:

March 1, 2023 at 4:38 am

185-205-225-275-305
5+32 rx with Eugene
Alex
Alex says:

March 1, 2023 at 12:21 pm

6+13 Rx+ with Freeman
Lupo
Lupo says:

March 1, 2023 at 12:24 pm

The podium

135(12)-155(9)-185(6)-205(3)-235(x)

5+17 mixed (w/ Adam C)
Cherokee
Cherokee says:

March 1, 2023 at 2:27 pm

12-185 9-225 6-245 3-275 1-315 1-335 1-340x

5+13 Rx with ivy
Lupo
Lupo says:

March 1, 2023 at 3:01 pm

**5+40

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