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Wednesday, September 29 2021

Posted by Mandee on September 28, 2021   |   10 Comments

 

 

Bench Press & Dips (bar or ring)   E2MOM

Bench Press 10reps – Max Reps Dips
Bench Press 10reps – Max Reps Dips
Bench Press 10reps – Max Reps Dips
Bench Press 10reps – Max Reps Dips

*can start with Bench or Dips, 2min for each*

TEAM WOD

6min AMRAP:

Partner 1 ROWS 600m
Partner 2 RUNS 600m or 1.5km Bike

12 Synchronized Push-Ups
12 Synchronized Kettlebell Swings
Max Synchronized Pull-ups   RX+ Chest to Bar

Rest 3min

6min AMRAP:

Partner 2 ROWS 600m
Partner 1 RUNS 600m or 1.5km Bike

12 Synchronized Push-Ups
12 Synchronized Pull-Ups RX+ Chest to Bar
Max Synchronized Kettlebell Swings

Flexibility Development

2x30sec Couch Stretch or Modified Couch

2x30sec Head to Floor Straddle Stretch

2x 30sec Banded Shoulder Stretches
2x 30sec Pigeon/Swan/Piriformis Stretch

2x 30sec Chinese Splits

2x 30sec American Splits

10 responses to “Wednesday, September 29 2021”

  1. Nathaniel says:

    Sir Graham! 5am in the house again. Graham is a class act from the word go. He’s a total gentleman in the gym but doesn’t mind cutting up with his classmates if they start chirpin. Graham is a dedicated dad and he’s dedicated to staying healthy and fit too. He sets a great example. Keep up that 5am grind dude!

  2. Mandee says:

    Graham is a hard working athlete who is as nice as they come. He’s super consistent with his training and doesn’t mind waking up early to get the work in. Graham knows how to push himself but trains smartly with the long game in mind. Stay the course, dude! ?

  3. Trent says:

    People don’t call him Grambo for nothing! True gentleman and a beast in the gym

  4. Tim Horning says:

    Looking good – keep setting the example on those overheads, Heavy!!!

  5. Hal says:

    No time to complain in a team WOD. “Never Let Me Down Again” – Depeche Mode

    A. 135/145 x 10 reps; 5 rnds x 5 bar dips

    B. 48 rx+ w/ Michael S.

    C. Complete

  6. Bo says:

    Graham is one of the first guys I worked out with when I joined the gym years ago. Great dude and still going hard at 0500.

    50 rx (partnered w/ Travis)

  7. Nathaniel says:

    Modified / Scaled WOD –

    – 600m run
    – 24 one arm DB bench press @55lbs
    – 24 russian KBs @20kg
    – 24 ring rows

    – 1.5k bike
    – 24 one arm DB bench press @55lbs
    – 24 russian KBs @20kg
    – 24 ring rows

    – 600m row
    – 24 one arm DB bench press @55lbs
    – 24 russian KBs
    – 24 ring rows

    22:41

  8. Alex says:

    Bench Press 4×10 @ 155, Strict Ring Dips 4×10
    65 Rx+ Bike/Row (31 C2B, 34 KBS)

  9. Bailey says:

    Graham making that lock out look easy!! He’s a regular in the 5am and his commitment shows. Keep it up Graham!

  10. Kim G says:

    53 rx (run/row) solo