Wednesday, 10 November WOD

Warm-up

  • 2 Rounds
    • 1:00 Ski or Row
    • 3 Scap Pull Ups / Strict Pull Ups (rd2)
    • 6 Kip Swings
    • 9 Bench Push Ups / Push Ups (rd2)
    • 12 Hollow Rocks
    • 15 Air Squats
  • Barbell Warm Up (empty BB):
    • 5 Close Grip Bench Press
    • 5 Regular Grip Bench Press
    • 5 Wide Grip Bench Press

STRENGTH

Bench Press 5-3-ME Use the heaviest weight you can for each set. Rest as needed between sets.

  • Set 1: 75% of 90%
  • Set 2: 85% of 90%
  • Set 3: 95% of 90%
  • Percentages based off 90% NOT 100% of 1RM. Try to get between 3 and 5 reps for the max set!

METCON

Every 3 mins for 18 mins do:

  • 10 Dumbbell Snatches, 70/50 lbs
  • 14 Toes-to-bars
  • 18 Machine Calories

Machine Calories- row calories / ski erg calories Looking to keep the DB Snatches unbroken here and the TTB unbroken or 2 sets. Use a ski if you have it otherwise. Same calories on the rower. At Krypton we performed this as an EMOM. Where we did Min 1) 10 DB Snatch Min 2) 14 TTB and Min 3) 18 Cal Ski because we had a limited number of Ski ergs and pretty packed classes so we had people start on different stations. Scaling Options: Scale to a DB weight you can hold unbroken t&g reps with. Scale to knee to elbow or knee raises if needed or v-ups for today.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s