sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Workout</span></a></p><p>Warm up: banded 7s (two rounds)</p><p>Strength: Pause Bench <a href="https://fedi.kcore.org/tags/PauseBenchPress" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>PauseBenchPress</span></a> 4x E3MOM<br>- 6 2" pause bench press - 25 kg</p><p>Accessory: 4 rounds<br>- 10 skull crushers (5 kg) <a href="https://fedi.kcore.org/tags/SkullCrushers" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>SkullCrushers</span></a><br>- 20 alternating KB pull through in plank (10 kg) <a href="https://fedi.kcore.org/tags/PlankPullThrough" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>PlankPullThrough</span></a><br>- 10 front raises (3 kg) <a href="https://fedi.kcore.org/tags/FrontRaises" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>FrontRaises</span></a></p><p>Chill workout, some strength, some talking around.</p><p><a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>CrossFit</span></a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>CrossfitForYoga</span></a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>StrengthTraining</span></a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>OlympicLifting</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitodon</span></a></p>
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#pausebenchpress
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sadedoes<p>Today's <a href="https://fedi.kcore.org/tags/Workout" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Workout</span></a></p><p>Warm up: 2 rounds<br>- banded 7s<br>- weighed straight arm shoulder circles</p><p>Strength: E3MOM 4x <a href="https://fedi.kcore.org/tags/PauseBenchPress" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>PauseBenchPress</span></a><br>- 8 bench press with 2" pause at the bottom (23 kg - tried 25 kg but could only do 6 reps)</p><p>Accessory: 4 rounds<br>- 10 neutral grip floor press (8 kg)<br>- 50 m suitcase carry e/s (16 kg)<br>- 10 strict presses (8 kg)</p><p>It was nice doing the "gym bro hour" (patseruurtje) today instead of a wod. Great shoulder & arm pump too 😊 </p><p><a href="https://fedi.kcore.org/tags/CrossFit" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>CrossFit</span></a> <a href="https://fedi.kcore.org/tags/CrossfitForYoga" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>CrossfitForYoga</span></a> <a href="https://fedi.kcore.org/tags/Wod" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Wod</span></a> <a href="https://fedi.kcore.org/tags/WorkoutOfTheDay" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>WorkoutOfTheDay</span></a> <a href="https://fedi.kcore.org/tags/Fitness" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitness</span></a> <a href="https://fedi.kcore.org/tags/GymLife" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>GymLife</span></a> <a href="https://fedi.kcore.org/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>StrengthTraining</span></a> <a href="https://fedi.kcore.org/tags/OlympicLifting" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>OlympicLifting</span></a> <a href="https://fedi.kcore.org/tags/Fitodon" class="mention hashtag" rel="nofollow noopener" target="_blank">#<span>Fitodon</span></a></p>
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