Wednesday, 13 October WOD

Warm-up

• 400m Easy Jog
• 2 Rounds:
  • 10 Hollow Rocks
  • 10 Bench/Box Push Ups
  • 10 Barbell Rows
  • 10 Kip Swings

Strength:

• Bench Press 5-3-ME
• Use the heaviest weight you can for each set.
• Rest as needed between sets.
  • Set 1: 75%
  • Set 2: 85%
  • Set 3: 95%
  • Still following Wendler bench percentages so base these percentages off 90% of your max. Max reps should be anywhere between 3 and 7 reps.

METCON

• For time:
  • Run, 400 m
  • 50 Pull-ups
  • Run, 400 m
  • 35 Pull-ups
  • Run, 400 m
  • 20 Pull-ups.
• Every time you break complete: 15 Air Squats

Scaling Options: Use a band for the pull ups if needed or scale the rep scheme to 30-20-10 or even 20-15-10 if needed. Try to shoot for no more than 2/3 breaks per pull up set!