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Bench Press

Metcon

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Workout

Wednesday

Warm-up

Trainers Choice (No Measure)

Weightlifting

Bench Press (3)

AMRAP 3 Minutes x 3
Rest 2:00
25/15 Calories on Bike or Row
Max Bench Press Reps
R1 115/75lbs
R2 135/95lbs
R3 185/115lbs

*More Options:
Smaller weight increases across sets
Any machine for equal calories

Metcon

Metcon (AMRAP - Reps)

AMRAP 8 Minutes
Climb the Ladder by 2s
2 Box Jump all-the-way Overs 24/20″
2 Push Press 115/75lbs
4/4, 6/6, 8/8… etc.
If you’re using a multi-dimension wooden box, jump over the shorter side. Experiment with these in sets of 3-5 before the workout – the metabolic demand is much higher than a regular box jump. You may take an extra step or two for momentum to jump over.

Extra Credit

Metcon (No Measure)

5 Rounds
:20 Ring Support Hold
3 Muscle Ups or 5 Ring Dips
Rest 1:00

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, August 28, 2019

Male Clients

1

Andy
Relford

PM WOD 5:30

3 x 55 @ 185 lbs

25 reps 115lbs, 20 reps 135lbs, 10 reps 185lbs

2

Jason
Hoy

AM WOD 6:30

3 x 60 @ 125 lbs

85, 105, 125

3

marcus
ardiel

AM WOD 6:30

1 x 10 @ 185 lbs

35 round 1 29 round 2 10 round 3 with RX weights

4

Josh
Meeks

PM WOD 3:30

3 x 4 @ 185 lbs

15,11,4 reps

5

Jon
Bender

PM WOD 5:30

3 x 60 @ 0 lbs

32x115; 20x135; 8x185

5

Jonathan
Longdon

AM WOD 5:30

3 x 0 @ 0 lbs

Strict hspu work

5

Mark
Smith

AM WOD 5:30

1 x 92 @ 0 lbs

115 56rps, 135 26rps, 185 10rp Not sure how to score this

5

Michael
Salcido

PM WOD 4:30

1 x 54 @ 0 lbs

Rx

5

Sean
Chinana

AM WOD 11:30

3 x 60 @ 0 lbs

115, 135,155

Female Clients

1

Savanna
Yaegle

PM WOD 4:30

3 x 73 @ 115 lbs

Rx

2

Ashli
Saenz

PM WOD 4:30

3 x 70 @ 115 lbs

3

Samantha
Jaramillo

PM WOD 3:30

3 x 39 @ 75 lbs

20x65, 11x70, 8x75

4

Amanda
Garcia

PM WOD 4:30

1 x 29 @ 65 lbs

1 set x 20 @80 1 set x11 @90

5

Carly
Newlands

PM WOD 3:30

3 x 68 @ 0 lbs

105-35 rep, 135-19, 155-14

5

Christian
Schramm

PM WOD 4:30

1 x 77 @ 0 lbs

RX

5

Holly
Dockstader

AM WOD 5:30

3 x 41 @ 0 lbs