STRENGTH / SMOKE ON THE WATER

Thu., 05.09.2024

STRENGTH

Warm-up

TBA

WOD

"UPPER BODY STRENGTH” - 4 STATIONS (12 MIN EACH):

1) Bench Press - 1x5@40%, 1x5@50%, 1x5@60%, 1x5@70%

2) Strict Weighted Chin-Ups - 3 x 6

3) DB Strict Press - 3 x 6 (Ea.)

4) Renegade Rows - 3 x 8

CROSS

Warm-up

TBA

STRENGTH

Deadlift

5 Rep Max

WOD

"SMOKE ON THE WATER" - For Time:

21 Push Press

21 Front Squats

21 Pull-Ups

500m Row

15 Push Press

15 Front Squts

15 Pull-Ups

500m Row

9 Push Press

9 Front Squats

9 Pull-Ups

500m Row

“The only bad workout is the one that didn't happen."