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Daily Strength W.O.D. – 18 Minutes (Weight)
Find a 1 Rep Max Bench Press for the Day
Athletes, we’ve been doing a lot of work with the dumbbell and barbell bench press over the last few months and I think it’s time that we look to find some one rep maxes to see where we’re at before we continue with building our chest strength. You may use all 18 minutes today but if you finish early, feel free to deload your bar or help a buddy out with a spot until time expires.
Bench Press (1 Rep Max Bench Press)
Log here as well so it gets stored in Wodify for the future.
Daily Bro – Sesh W.O.D. – 12 Minutes (AMRAP – Reps)
Core Burner Circuit
3 Rounds for Reps of…
Minute 1: :40 Seconds Max Reps Flutter Kicks (R/L = 1)
Minute 2: :40 Seconds Max Reps Crunchy Frogs
Minute 3: :40 Seconds Max Reps Crossed Leg Sit Up (R/L = 1)
Minute 4: :40 Seconds Oblique V Ups (:20s each side)
We have quite a few pregnant athletes who may struggle with some of these movements or might not be able to do them at all so I’ve linked a few videos below as some alternative options for their core.
Flutter Kick → Hollow Heel Taps
Crunchy Frogs → Side Knee Plank Clam Shell
Crossed Leg Sit Ups → In and Outs
Oblique V Ups → Side Planks (Left and Right)
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Endurance W.O.D. – 30 Minutes (Time)
Every 3:00 for 10 Sets…
250 Meter Row
Rest the remainder of each interval.
Athletes, keep your eye on the clock. The coach will be splitting their attention between both bro-sesh and endurance and won’t be able to call out every 3 minutes.
Notes:
– Each row in :45-1:00.
– Score is the slowest time.
– Athletes can choose to push the row pace or move at a recovery pace based on how they feel.
Strategy
– Use this effort as an opportunity to focus on your breathing and technique through shorter intervals. Consider your stroke rate and effort during the drive phase. These two variables can help you manage your pace.