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WOD Blog
 | Fri, Dec 6 2024 |  |
120624(Time) Warm Up Banded 7s Barbell Prep 1-2 Sets 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate) Strength Wide Grip Bench Press *Do a set every 1 minute and 30 seconds. 8 Wide Grip Bench Press @6.5/10 RPE 6 Wide Grip Bench Press @7.5/10 RPE 4 Wide Grip Bench Press @8.5/10 RPE 6 Wide Grip Bench Press @8/10 RPE 8 Wide Grip Bench Press @7/10 RPE Single Leg Romanian Deadlift + Weighted Banded Glute Bridge *Do a set every 2 minutes 30 seconds. 3 Sets 10 Barbell Single Leg Romanian Deadlift (each leg) + 10 Weighted Banded Glute Bridge @7-8/10 RPE *Score the Single Leg RDL. Glute bridge weight in notes. Conditioning Steal the Moon 3 Rounds 10 Sandbag Clean (100/70) 10 Dumbbell Bench Press (2x50/35) -rest 3 minutes- 10-8-6-4-2 Sandbag Clean (100/70) Dumbbell Bench Press (2x50/35) |
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