WOD Blog
 | Tue, Nov 2 2021 |  |
 | Mon, May 30, 2022 at 8:00am MURPH |
| Mon, Jul 4, 2022 at 8:00am 4th of July WOD |
| Sat, Aug 20, 2022 at 10:00am Workout for Wine! |
| Sat, May 13, 2023 at 10:00am Workout at Chateau Meichtry |
| Mon, May 29, 2023 at 8:00am MURPH |
| Most Recent Benchmark: 1 MILE RUN OUTSIDE on Dec 24, 2022 (1188 days ago) |
Back 112(Weight) 5 Rounds 12-10-8-6-6 DB or BB Bent over Rows Fail Inverted Row 12-10-8-8 Reverse Incline W Raise Reverse Incline Rear Fly Reverse Incline Wide Row *Use same wt for all 3 12-10-8-8 SA Chainsaw Row 4 Rounds 10-12 Wide Grip Pull-up 15-20 RB Straight Arm Pulldown 4 Rounds of 8-10ea Elevated 2 Way Plank Row (elbows tucked/Elbows wide) *you will be in a plank with one hand up on a bench and the other hand holding a DB. You will row the DB up, basically in line with your bellybutton with elbow straight back and tucked in close to your side to hit lower lats. then extend DB down, then row up, pulling higher towards the chest with the elbow wide to hit more mid back, rear delts and traps
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