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!