CrossFit Republic – CrossFit
Daily Strength W.O.D. – 15 Minutes (3 Rounds for weight)
Bench Press
3 Sets of 3 Reps @ 65 – 75% (Warm Up)
2 Sets of 3 Reps @ 85%
1 Sets of 3 Reps @ 90%
Score the 3 working sets (2 at 85% and 1 at 90%)
Daily Bro-Sesh Bodybuilding W.O.D. – 16 Minutes (2 Rounds for weight)
Part 1 – 8 Minute Time Cap
Straight Through…
12 Heavy Double Dumbbell Tricep Extensions (Lying down)
24 Light Double Dumbbell Tricep Extensions (Lying down) (Same Time)
10 Heavy Double Dumbbell Tricep Extensions (Lying down)
20 Light Double Dumbbell Tricep Extensions (Lying down) (Same Time)
8 Heavy Double Dumbbell Tricep Extensions (Lying down)
16 Light Double Dumbbell Tricep Extensions (Lying down) (Same Time)
Part 2 – 8 Minute Time Cap
Straight Through…
12 Heavy Double Dumbbell Hammer Curls (Seated)(Same Time)
24 Light Double Dumbbell Hammer Curls (Seated)(Same Time)
10 Heavy Double Dumbbell Hammer Curls (Seated)(Same Time)
20 Light Double Dumbbell Hammer Curls (Seated)(Same Time)
8 Heavy Double Dumbbell Hammer Curls (Seated)(Same Time)
16 Light Double Dumbbell Hammer Curls (Seated)(Same Time)
This tricep and bicep burn out is performed with two sets of dumbbells of different weights. The heavier weight will be your sets of 12, 10, and 8 while your lighter weight will be your sets of 24, 20, and 16. Athletes will work straight through both sets with these dumbbells and not changing mid set unless it’s to go down in weight because of diminishing returns. The sets are INTENDED to be as unbroken as possible.
You don’t have to use the tricep burnout weight for the hammer curl weight or vice versa.
Two Scores to Enter:
– Total of dumbbells (1 of each pair) for completed reps in the tricep burnout
– Total of dumbbells (1 dumbbell of each pair) for completed reps in the bicep burnout
For Example, if I used 30s and 20s for my tricep burn out, I will log “50” as my score in that spot.
Daily Endurance W.O.D. – 30 Minutes (Time)
For Time:
1000/800 Meter Row or Ski
50 Ab Mat Sit Ups
750/500 Meter Row or Ski
40 Hand Release Push ups
500/400 Meter Row or Ski
30 Plate Ground to Overhead (45/35)
250/200 Meter Row or Ski
20 Burpee to Plate