Tuesday, 14 December WOD

Warm-up

  • 4:00 Row
  • 3 Rounds:
    • 10 Push Ups
    • 5 Scap Pull Ups
    • 5 Kip Swings
    • 10 Air Squats
  • -Pec Stretch
  • -Lat Stretch

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%
  • All percentages based off 90% of 1RM. Shoot for 1-3 reps for the last set of max reps.

METCON: Partner WOD

  • For time:
    • 150/120 Row Calories
    • 100 Power Cleans, 135/95 lbs
    • 50 Muscle-ups

Complete in teams of 2; split reps. Cleans should be done T&G in at least sets of 5. Mix gender teams complete 135 Cals. Scaling Options: Pick a Clean weight that you can hold on to for sets of 5 at a time! Scale to bar muscle ups if needed or regular C2B/Pull Ups/Inverted row as needed. If you don’t have a bike sub same calories on the rower, that will be a bit harder…

Time Cap: 25 mins

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