*There will be ONE (1) Class Monday, September 3rd @ 9:00 AM

**Help Support Damon HERE

WOD:

Session A:

1) Concept 2 Bike: 3 x 10,000m – Rest 5 minutes

Perform at 100%, 105%, and 110% of your bodyweight in wattage…i.e. 200lb person performs this at 200, 210, and 220 watts.

Distance references if you are changing modalities HERE

Session B:

1) Bench Press:

10 @ 60%

8 @ 65%

6 @ 70%

6 @ 75%

6 @ 80%

Warm-up as needed. Rest 2-3 minutes between sets.

2) Pausing Supinated Bent Over Barbell Row: 5 sets of 6

Rest 2-3 minutes between sets. Hold the better at the belly/sternum area for 2-3 seconds each rep.

3) Ring Dips: 7 sets of 5

Rest 2-3 minutes between sets. Add load as deemed fit.

4) Seated Wide Grip Cable Row: 4 sets of 15

Rest 2-3 minutes between sets. Load so the first 10 are strict and the last 5 you use your full body to complete the reps.

5) Single Arm Dumbbell Push Press: 4 sets of 10/side

Rest 2-3 minutes between sets. Perform all reps on 1 side before switching to the other. Build as heavy as deemed fit.

6) Hand-Over-Hand Sled Pull: 6 x 100ft

Rest 2-3 minutes between sets. Work as heavy as possible while performing the movement unbroken.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE