WODs

This week's workouts!
By
Bryan Kapustinski
December 3, 2020

Monday 19-Feb-2024

Strength

Bench Press Week 3

5@40%

5@50%

3@60%

5@75%

3@85%

1+@95%

Rule of 6 - do your max number of unbroken reps for the last set - if you fail to get 8 or more, rest and complete to 6 (ie - 4+2, 5+1, etc)

Metcon

For time:

30-20-10

Kettlebell swing 70/53lb

Abmat sit-up

Tuesday 20-Feb-2024

Strength

Back Squat Week 3

5@40%

5@50%

3@60%

5@75%

3@85%

1+@95%

Rule of 6 - do your max number of unbroken reps for the last set - if you fail to get 8 or more, rest and complete to 6 (ie - 4+2, 5+1, etc)

Metcon

EMOM 8 (alternating)

:30 Hollow hold

:30 HS hold

Wednesday 21-Feb-2024

Metcon

4x 3 min

75 Double-under

25 Burpee

max rep T2B

rest 1 min

Thursday   22-Feb-2024

Strength

Deadlift Week 3

5@40%

5@50%

3@60%

5@75%

3@85%

1+@95%

Rule of 6 - do your max number of unbroken reps for the last set - if you fail to get 8 or more, rest and complete to 6 (ie - 4+2, 5+1, etc)

Metcon

AMRAP 7

2 Wall walk

20 Russian Twist 25/15lb

Friday  23-Feb-2024

Metcon

"Karen"

For time:

150 Wall ball 20/14lbs 10/9'

Saturday 24-Feb-2024

"Hamilton"

3 RFT
1000m Row
50 Push-ups
1000m Run
50 Pull-ups

U.S. Army Specialist Adam Hamilton, 22, of Kent, Ohio, assigned to the 4th Squadron, 4th Cavalry Regiment, 1st Brigade Combat Team, 1st Infantry Division, based in Fort Riley, Kansas, died on May 28, 2011 in Haji Ruf, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his father Scott Hamilton, step-mother Connie Hamilton, mother Nancy Krestan, brothers Brandon Hamilton and Nick Krestan, and sisters Shawney and Taya Hamilton.

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