Wednesday, 3 November WOD

Warm-up

• 2 Rounds
  • 1:00 Ski Or Row
  • 15 Hollow Rocks
  • 10 Banded Pull Aparts
  • 5 Tempo Push Up (on bench round 1)

STRENGTH

• Bench Press 3-3-ME Use the heaviest weight you can for each set. Rest 2 mins between sets.

• Set 1: 70% of 90%
• Set 2: 80% of 90%
• Set 3: 90% of 90%
• All Numbers based on 90% of 1RM. For the Max Reps try to get between 3-7 reps!

METCON

• For time:
  • 60 Toes-to-bars
  • Every 1 min (starting at 0:00) complete: 12 Burpees

Test how many burpees you can do in 30 seconds to gage how many you should do in the workout. Time Cap: 8 mins

For Quality

• 4 rounds for quality of:
  • 15 Strict Ring Dips
  • 10 Strict Ring Pull-ups
  • Rest 2 mins

Scaling Options: Scale to knee raises or knee to elbow if needed. Scale the number of burpees to something that takes you 30-40 seconds no more than that! Use a band for strict dips and pull ups or sub inverted rows and bench dips. These should be unbroken or 2 sets!