Bench Press Build Up — E2MOM
10 – 8 – 6 – 4 – 2 – 1
Team WOD
16min AMRAP:
16 Synchronized Kettlebell Swings
16 Alternating Kettlebell Goblet Lunges (alt legs)
8 Synchronized Pull-up RX+Chest to Bar MRX Ring Row
16 Alternating Hand Release Push-ups
Kettlebells = 24/16kgs RX+32/24 MRX 20/12kgs
*Compare to March 19, 2024; March 1, 2023*
Core & Chest Development
2×10 Parallette Shoot Through
2×15 Weight Plate Bench Press
2×10 Band Pull-Apart
2×15 Hip Extensions w/1sec pause
2×10 Dumbbell/Kettlebell Renegade Rows
2×10 WallBall or Kettlebell Russian Twists
Sir Psycho…Yeah!!!
A. 135-155-175-185-205-225
B. 4+16 scaled life (solo, rx+ except bw lunges)
C.
A. 75-95-135-155-165-185
B. 5+5 mrx
135(10)-165(8)-195(6)-205(4)-220(2)-240(x)
5+33 rx+ with Nathaniel
3/19/24: 5+27 rx solo
MRX – 6 +32 w/ Latham
275
6+4 Rx+ w/Freeman
225
6+21 rx w/ Madison
A. 85-105-125-145-165-190
B. 6+21 Rx with Lupo
A: 135(10)-165(8)-185(6)-205(4)-225(2)-235
B: 7+16, RX solo/24kg (Reps – 16-8-8-8)