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!

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