WODs

5.15.19

05/15/2019

5.15.19

A.

 

Every 3 minutes, for 18 minutes (6 sets):

 

Bench Press

 

*Set 1 – 5 reps @ 80-85%

 

*Set 2 – 3 reps @ 85-90%

 

*Set 3 – 2 reps @ 90%

 

*Set 4 – 3 reps @ 85-90%

 

*Set 5 – 8 reps @ 75-80%

 

*Set 6 – 8 reps @ 75-80%

 

 

 

B. Conditioning

 

Five rounds for time of:

 

12 Ring Dips

 

12 Push Presses (115/75 lbs)

 

12 Burpees Over the Barbell (Lateral)

 

 

 

Optional Accessory Work:

 

 

 

A.

 

Three sets of:

 

Face Pulls x 30 reps

 

Rest 30 seconds

 

Standing Dumbbell Triceps Extension x 10-12 reps

 

Rest 30 seconds

 

Dumbbell Hammer Curl x 10-12 reps

 

Rest as needed