CrossFit Republic – CrossFit

Daily Strength W.O.D. – 15 Minutes (5 Rounds for weight)

Wide Grip Bench Press

5 Sets of 5 @ 70% – 80%

Athletes, today will take a break from the dumbbell bench press to focus on the conventional bench press on the bar. The percentages are there as a guide to a good training day but feel free to deviate from the percentages dependent on how you’re feeling.

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Daily Bodybuilding Bro Sesh Burner – 15 Minutes (5 Rounds for weight)

Every 3 Minutes on the 3 Minutes Complete…

16 – 20 Alternating Double Kettlebell Gorilla Row (R/L=2)

12 – 15 Single Kettlebell Horn Curls

12 – 15 Single Kettlebell Overhead Tricep Extensions

Athletes, choose your rep amount today within the range and work through this bro sesh burner that has rest built in following each completed round. You may use different weights for the three movements and may even consider teaming up and starting on different stations for the bigger classes.

You will log the total weight of kettlebells used for each round. 5 entries into Wodify.

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Endurance W.O.D. – 30 Minutes (Time)

For Time:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Hand Release Push ups

Double Ring Bicep Curls

Double Ring Tricep Extensions

250/200 Meter Row or Ski After Each Round

The double ring bicep curl and tricep extension can be modified by changing the angle of the body. A more upright position will lessen the intensity of a more horizontal position.

You may also modify the double ring tricep extensions with banded overhead tricep extensions.

Modify the hand release push ups by going to the knees.

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