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Chest and Back Day!

WOD: 5rds

60 DUs

20 abmat sit-ups

15 Bench Press (DB, KB or Barbell)


Then 3rds

9 strict pull-ups

AMAP Dips (any style)

10 T2B

20 second hollow hold


Warmup: 3rds

1 minute cardio

5 walkout push-ups

10 bent rows


Mobility: chest, overhead wall, child pose, lat


*spend time building to working weight

*pull-up prep (5 scap retractions,3 pull-ups)

*sub bent over rows for pull-ups if you don’t have a pull-up bar.

*sub 20 up/downs for DUs if you don’t have a jump rope

*up/downs (burpee with no push-up)


Zoom at 7am

Derek Casinghino is inviting you to a scheduled Zoom meeting.

Join Zoom Meeting

https://us02web.zoom.us/j/6953024569

Meeting ID: 695 302 4569

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7 Comments


deroh0
deroh0
May 08, 2020

Old CAP dumbbell weights. I estimate the handle to be 2#


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CrossFit Ardor
CrossFit Ardor
May 08, 2020

57lb dB?

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deroh0
deroh0
May 08, 2020

WOD1. 5 rds 20:03 60 Dus 20 abmat 12 DB bench@57# WOD2. 3 rds 11:40 9 strict pull-ups 11 ring dips 10 T2B 20 sec hollow

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CrossFit Ardor
CrossFit Ardor
May 07, 2020

155 for all sets of bench After Party 3rds Tempo push-ups 4 down 1 up AMAP Bicep curls

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deroh0
deroh0
May 07, 2020

I’ll try this with heavy dumbbells in the morning. Probably safer then benching without a spot in the basement at 5am

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