Sep 2 • General discussion
Today’s WOD Tuesday, Sept 2
Today’s WOD (Tuesday, Sept 2 – Powerlifting Week 8 | Bench Press Focus):
🧘 Mobility Primer (5 min):
•10 Banded Shoulder Pass-Throughs
•10 Scap Push-Ups
•10 Empty Bar Benches (tempo 3-1-1)
•30 sec/side Wall Pec Stretch
•10 Arm Circles (forward/backward)
💪 Bodybuilding – Chest & Triceps:
•DB Bench Press 4x10
•Incline Barbell Press 4x8
•Machine Chest Flyes 3x15
•Rope Pushdowns 3x15
•Overhead Rope Extensions 3x12
•Dips 3xMax
🔥 CrossFit – “Press & Push”
AMRAP 14:
•6 Bench Press (135/95 lb)
•10 Push-Ups
•12 Sit-Ups
•200m Run
🏋️ Strength – Bench Progression:
•Bench Press Top Single: Work to 1x1 @ 90%
•Back-Offs: 3x3 @ 80%
•Paused Bench Press (2-sec pause) 3x2 @ 75–77%
•Barbell Rows 4x10
•Weighted Plank 3x1:00
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Today’s WOD Tuesday, Sept 2
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