Tuesday, 5 October WOD

Warm-up

  • 1:00 Row
  • 3 Wall Walks
  • 1:00 Row
  • 10 KB Swings
  • 1:00 Row
  • 10 KB Hang Cleans (total)

Strength

  • Bench Press 3-3-ME
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.

Set 1: 70% of 90% Set 2: 80% of 90% Set 3: 90% of 1RM Wendler bench week 2, percentages are based on 90% of 1RM not 100%. Max reps should be anywhere between 3 and 10 reps.

METCON

  • For time:
    • 50 Row Calories
    • 40 Strict Handstand Push-ups
    • 30 Power Cleans, 135/95 lbs

Scaling Options: Scale to kipping hspus or Double DB push press, another good option to get familiar getting upside down is to sub 10-15 Wall Walks for today, you don’t have to get all the way to the wall, get to a distance that is comfortable to you and stick to it. Power Cleans should be light to keep quick singles or some t&g sets.

Time Cap: 12 mins

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