*Come work on basic gymnastics positions with Dani this Sunday, the 9th from 9-10 AM in the back room. No sign-up required.

WOD:

1a) 0:00 – 10:00 – Every 2:30 x 4 sets – Bench Press:

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 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.

1b) 11:00 – 19:00 – Every 2:00 x 4 sets – Strict Press:

5 @ 70%

5 @ 75%

5 @ 80%

5 @ 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.

1c) 20:00 – 28:00 – Every 1:00 x 8 sets:

Odd – 10/side Piston Floor Press

Even – 30 second Handstand Hold

For the Piston Press, starting in the locked out position, lower one Dumbbell, then as you go to press that Dumbbell back up start to lower the other arm so your reps are alternating in a Piston like fashion. 

1c) 28:00 – 35:00 – 7 minute AMRAP:

15 Russian Kettlebell Swings 53/35

5/side Single Arm Kettlebell Push Press w/3 second Negative 53/35

AMRAP for quality, not speed. Get yourself moving and breathing, but focus on position, and focus on tempo on the Push Press over max effort speed.

Extra Work:

2) Single Arm Kettlebell Incline Bench Press: 4 sets of 12/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other. Build as heavy as deemed fit.

3) Plank Slider Drags: 8 x 50ft

Rest 60 seconds between sets.

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