Friday, 31 December WOD

Warm-up

  • 2:00 Row
  • 10 Push Ups
  • 10 Side Raises (light change plates or DBs)
  • 10 Front Raises
  • 10 Presses
  • 1:00 Row
  • 10 Push Ups
  • 10 Side Raises (light change plates or DBs)
  • 10 Front Raises
  • 10 Presses

STRENGTH:

  • Strict 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%; shoot for 1-3 reps
  • All percentages based off 90% 1RM.

METCON:

  • Complete as many rounds as possible in 20 mins of:
    • Row, 1000 m
    • 10 Bench Press, 70% 1RM

Try to hold 5k pace or faster! Scaling Options: Bench weight should be challenging but no more than 2 sets.

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