WODs

10.23.19

10/23/2019

10.23.19

 

A.

 

Every 90 seconds, for 15 minutes (10 sets):

 

Bench Press x 3 reps @ 65-70% of 1-RM Bench Press

 

The goal is to move the barbell as quickly as possible from your chest to full elbow extension. Next week you’ll work to a 1-RM, so visualize a max load every rep this week as you accelerate the barbell off your chest.

 

 

 

 

 

B. Conditioning

 

Complete as many rounds and reps as possible in 15 minutes of:

 

40 Double-Unders

 

20 Push Presses (95/65 lbs)

 

10 Chest-to-Bar Pull-Ups

 

 

 

Optional Accessory Work:

 

Alternating On the Minute x 10:

 

Minute 1: 18 GHD Sit-ups

 

Minute 2: 5 Single Arm Dumbbell Overhead Squats (Each Side)