30min Chest and Shoulder Home Bodybuilding WOD
3min – Cold Plunge after
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Monthly Archives: October 2024
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Alt Zercher Lunges 12-8-6-4 @35,40,45,60KG
Seated Sled Pull Max Weight at 40,45,50,55KG
11 x500M Row
60s between sets
Total time 34:59.6
Working time 23:59:6
Average Per 500m 2:10.8
S/M Average 23
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50min Easy Run – 6.21km, 8’03″km, 128BPM
3min Cold Plunge 6 degrees
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4 Rounds Sled Push x 10m Unbroken @150, 165, 180, 190 kg
4 Rounds Sled Pull x 10m @ 80, 105, 120, 135kg
16m EMOM
1min Row @15, 15, 14, 14cals
1min Wall Ball @16, 16, 13, 13
1min Box Jump @19, 17, 16, 16
1min Rest
Total = 184
Improvement all around from last week!
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30 min easy run
32mins – 4.83km 138bpm
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Deadlift 3-2-1-3-2-1 @107.5, 117.5, 122.5, 112.5, 122.5 127.5
Machine Bench 3-2-1-3-2-1 @30.5, 32.5, 33.75, 32.5, 33.75, 35
3 Rounds of:
Max Banded Good Mornings @30 (yellow band), 25 (teal + yellow band), 25 (teal + yellow band),
Max DB Push Press @17.5KG @11,9,6
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100 push ups @ 7:30
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50min run (Negative split every 10mins)
| Mins | Distance | Pace | HR | |
| First 10mins | 1.32KM | 7’31″/km | 123BPM | |
| 2nd 10mins | 1.34KM | 7’25″/km | 132BPM | |
| 3rd 10mins | 1.38KM | 7’12″/km | 136BPM | |
| 4th 10mins | 1.50KM | 6’39″/km | 143BPM | |
| 5th 10mins | 1.71KM | 5’50″/km | 156BPM |
3mins Cold Plunge @5.5 degree c
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60min easy run – 7.22km, 126bpm
PM – 3min cold plunge @ 7c
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Alt Zercher lunges 12-8-6-4 @30kg,35kg(did 5/side),40kg,55kg
90s rest btw rounds
Weighted pull ups – can’t do
Sub with single arm cable row (double pulley)10-8-6-4 @ 25, 28.75, 32.5(5), 32.5 + 1 plate(3.5)
90s rest btw rounds
11x500m row
60s rest btw rounds
- 2:14
- 2:13
- 2:12
- 2:12
- 2:13
- 2:13
- 2:13
- 2:12
- 2:13
- 2:12
- 2:09