WOD – Wed, Jun 28
Bench Press (
every 3 minutes for 12 minutes
every 3 minutes for 12 minutes
Set 1 | 20 Bench Presses @ 55 %
Set 2 | 10 Bench Presses @ 55 %
Set 3 | 10 Bench Presses @ 55 %
Set 4 | 10 Bench Presses @ 55 %)
2023_06_28_WOD (Time)
3 rounds
600 | 500m Row
20 Pull Ups
30 | 25 | 20m Movement x
rest 2 minutes between rounds
600 | 500m Row
20 Pull Ups
30 | 25 | 20m Movement x
rest 2 minutes between rounds
Round 1: Lunges
Round 2: Goblet Lunges
Round 3: Overhead Lunges
Rx: 22,5 | 15 kg
Rx+: Chest to Bar Pull Ups
TimeCap: 25 minutes
| the difficulty on the Lunges increases
| Score = time (incl. rest)
| full range of motion – bar hits the chest on every rep
| obviously Set 1 is the most challenging one – in Set 2-4 you should focus even more on perfect technique
| Score = weight