Wednesday, 27 October WOD

Warm-up

  • 1:00 Row or Ski –then– 2 Rounds
    • 5 Inch Worms + 1 Push Up
    • 10 KB Swings
    • 20 Plank Shoulder Taps
  • –then– 1:00 Row or Ski
    • -Chest stretch
    • -Hamstring Stretch
    • 5 Tempo Push Ups (on bench) 5 Close Grip Bench Press (empty BB) 5 Regular Grip Bench Press 5 Wide Grip Bench Press

STRENGTH

  • Bench Press 5-5-ME
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.

Set 1: 65% of 90% Set 2: 75% of 90% Set 3: 85% of 90% Percentages based off your 90%, so take 90% of your max and use that for the percentages listed above! Rest as needed between sets for the max reps, we’re looking for anything between 5 and 12 reps!

METCON

  • Complete as many rounds as possible in 10 mins of:
    • 5 Power Cleans, 205/145 lbs
    • 10 Toes-to-bars

Scaling Options: Use a power Clean weight that is moderate/heavy but you can keep moving with singles. Scale Knee to elbow or knee raises if needed, sub 10 sit ups if needed for today!

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