WOD Blog
 | Fri, Aug 14 2015 |  |
| FRIDAY!! BBBB BENCH PRESS! | THE GHOST 6-23-22 | ASSISTANCE 12/19/17 |
FRIDAY!! BBBB BENCH PRESS!
(Weight)
A: Bench Press (5-3-2-1-1-1-1)
Build up to new 1RM with Close Grip recommended and pause.
10-Bar
5-50%
3-75%
1-80%
1-85%
1-90%
1-95% or 1st attempt
1-Max
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THE GHOST 6-23-22
(Reps, Rx+, Rx2, Rx3)
6 Rounds For Total Reps
1 min Rowing
1 min Burpees
1 min Double Unders
1 min REST
Rx+: 700+ reps
Rx: 550/530+ reps
Rx2: 550/530+ reps, sub singles
Rx3: 420+ reps, sub singles or plate taps
MODWOD 1: Sub Bodybuilders, Singles or Plate Taps
MODWOD 2: Sub Bodybuilder to Box, Plate Taps
| 1st | 603 Rx | Emilee M Thu, Jun 23, 2022 | | 2nd | 538 Rx | Kirklin Thu, Jun 23, 2022 | | 3rd | 514 Rx | Leslie Thu, Jun 23, 2022 | | 1st | 633 Rx | Derek N Thu, Jun 23, 2022 | | 2nd | 587 Rx | Boots Thu, Jun 23, 2022 | | 3rd | 203 Rx | Jacob L Fri, Aug 14, 2015 |
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ASSISTANCE 12/19/17
(Weight)
(optional)
Not for time for quality and the pump!
60-DB Rows
45-Matador Dips or Ring Push Ups
30-Strict Pull Ups or Ring Rows
Partition reps as desired you decide the weights.
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