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WOD:

1a) 0:00 – 8:00 – Every 2:00 x 4 sets – Strict Press:

4 @ 70%

4 @ 75%

4 @ 80%

4 @ 85%

Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. Adjust your 1RM down by 5-10% if your finding you are routinely missing sets.

1b) 9:00 – 21:00 – Every 2:30 x 5 sets – Bench Press:

5 @ 70%

5 @ 80%

3 @ 85%

2 @ 90%

1 @ 100%

Warm-up as needed. Make sure you are using percentages of what we tested last week, not some goal you want down the road. Adjust your 1RM down by 5-10% if your finding you are routinely missing sets. There will be slightly less rest on the back-end of the last set, so be mindful transitions into the conditioning piece. If you’re feeling really good feel free to go up by 1-3% on the single. There will be another heavy single in 4 weeks, but if it feels good today go for it, sometimes you have to take it when you can get it.

1c) 21:00 – 35:00 – Every 7:00 x 2 sets:

Odd:

0:00 – 2:00 – Ski/Bike/Row/Run for 1:40 (100 seconds)

2:00 – 3:00 – Alternating Dumbbell Plank Rows 35/25

3:00 – 6:00 – 3 minute AMRAP – 10/side Single Arm Russian Kettlebell Swings + 10 Squat Thrusts

6:00 – 7:00 – Rest

Even:

0:00 – 2:00 – Ski/Bike/Row/Run for 1:40 (100 seconds)

2:00 – 3:00 – Alternating Dumbbell Plank Rows 35/25

3:00 – 6:00 – 3 minute AMRAP – 5/side Kettlebell Windmill + 5 Toes-to-bar + 5 Knees-up

6:00 – 7:00 – Rest

Have fun!

Extra Work:

2) Handstand Hold: 5 sets of 30-60 seconds

Rest 60 seconds between sets.

3) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Focus on position and activation, not speed.

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

This movement is in the Sport programming today. Great movement to practice and learn if you don’t have it.