Wednesday, 24 November WOD

Warm-up

  • 200m Run –then– 2 Rounds
    • 10 Leg Swings (each leg)
    • 10 KB Swings (russian rd1 american rd2)
    • 10 Push Ups (on bench or box rd1)
  • –then– 1:00 Ski or Row
  • -Chest stretch
  • -Lat Stretch
  • -Tricep stretch (30 seconds each side)

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%; 5-10 reps
  • All percentages based off 90% of 1RM.

METCON

  • 4 rounds for time of:
    • 21 Machine Calories
    • 21 Medicine Ball Sit-ups, 14/10 lbs
    • Run, 400 m

Machine Calories- Ski Erg or Row Scaling Options: Scale to regular sit ups if needed, these should be unbroken today. Time Cap: 30 mins

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