May 22, 2018

 

a) WARM UP:

3 Rounds:

  • 10 empty bar strict presses
  • 10 ring rows
  • 10 hollow rocks
  • 20 double unders
b) STRENGTH 1: Strict Press

Every 3 Minutes for 15 Minutes (5 sets) of:

  • Set 1 – 5 reps @ 70%
  • Set 2 – 5 reps @ 75%
  • Set 3 – 4 reps @ 80%
  • Set 4 – 3 reps @ 85%
  • Set 5 – 3 reps @ 85%+

 

c) STRENGTH 2: Dumbbell Bench Press

  • 3 sets x 8 reps

Rest 90 secs

d) WOD:

10 min AMRAP:

  • Row 250m (if rowers are taken, run 200m)
  • 10 Sit Ups holding a medball over your head
Posted in WOD