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  • Writer's pictureJohn Fadel

Tuesday Pivot X

Bench Press & Bent Over Rows

1 BB for bench press and either BB or DB For rows. Athletes choose Bentover row weight. Sets completed unbroken.

Pair up


Set 1: 12 Bench Press @ 50%

6 Bent Over Rows

Set 2: 10 Bench Press @ 60%

6 Bent Over Rows

Set 3: 8 Bench Press @ 70%

6 Bent Over Rows

Set 4: 12 Bench Press @ 55%

4 Bent Over Rows

Set 5: 10 Bench Press @ 65%

4 Bent Over Rows

Set 6: 8 Bench Press @ 75%

20 Bent Over Rows

every 2:30 min


"Machine Learning"

3 Rounds For Time (25 Minute Cap):

25 Burpees over DB/BB

400 Meter Run

500/450 Meter Row

Rest 2 Minutes Between Rounds.


Bigger classes: start on different movements. Or split the class and go in heats 2 min.


Modifications:


400 METER RUN

- Reduce Distance

- 2:15 Time Cap

- 500m Row

- 400m Ski

- 1,000m Bike

- 300m Air Run

500/450 METER ROW

- Reduce Distance

- Time Cap

- 400/360m Ski

- 1,000/900m Bike

- 400m Run










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1 Comment


Noel Schenk
Sep 27, 2023

55-65-75-65-75-85

WOD 21:10 bike/row

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