* Next Programming Block HERE

WOD:

1) Bench Press: 10 Reps Every 3:00 for 5 sets

Warm-up as needed. Start at 60% of your 1RM or heavier. Within the first 4 sets you must establish a 10RM for the Day. Your 5th set is a Max Reps sets done at 85% of your 10RM for the day. To get the proper stimulus from this it is inherit you establish an appropriate max otherwise your 85% Max Reps set will be far too light. Max reps set is cut-off at 20 reps.

2) 3 rounds for Max Reps:

1 minute Row For Calories

30 seconds Rest

1 minute Shoulder-to-Overhead 115/75

30 seconds Rest

1 minute Box Jump Overs 24/20

30 seconds Rest

Extra Work:

3) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

4) 5-4-3-2-1 – Minutes:

Assault Bike for Cals

Ski Erg for Cals

Score is total Cals for the entire piece.

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