WOD
Romanian Deadlift
7-5-3-2-2-1
Bench
7-5-3-2-2-1
7-5-3-2-2-1
Romanian Deadlift
7-5-3-2-2-1
Bench
7-5-3-2-2-1
7-5-3-2-2-1
Romanian Deadlift
7-5-3-2-2-1
Bench
7-5-3-2-2-1
7-5-3-2-2-1
WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you work up to 75-80% of your 1 rep max (or RPE) for the first set of 7 reps. You’ll then build by 5% every set (as long as your form is on point) potentially hitting a new 1 pre max! Take at least :90 between every set so you’re fully recovered and can give 100% effort to your lifts!
HOME WOD
100 pushups
100 sit ups
100 squats
100 lunges
ENDURANCE
Rest
155, 100
315 / 205
265/120 (15# pr. Thanks marina!)
185#/100#
135# (PR), 70# (PR)
315 / 275
205 / 135
Bench press has never been a strength — would love to do this more to get better!
175 # PR yess.
135# hmm next time do a few jumping jacks, load up the bar and just power it — once. Rx for PR haha.
Yessssss indeed.
225#/235# PR
Monster on the bench today!
235# OHS (instead of RDL)
230# Bench – PR
PR NICE
275# RDL
225# Bench (Got 235# up but may have had a little assist from Allan)
235# / 145# (10# PR!)
Incredible bench!
265/215
315/195
215/125 (25# PR because um I don’t bench 😅 thanks Mel!)