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WOD:

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

10 @ 60%

8 @ 70%

6 @ 75%

4 @ 80%

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) 10:00 – 18:00 – Every 2:00 x 4 sets – Strict Press:

5 @ 65%

5 @ 70%

5 @ 70%

5 @ 70%

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) 18:00 – 36:00 – 18 sets of :40 ON/:20 OFF:

Station 1 – Wall Facing Shoulder Plank Taps

Station 2 – Single Arm Dumbbell Push Press

Station 3 – Banded Tricep Press Down

Rotate each round from one station to the next. For the Push Press switch arms after 20 seconds…focus on pacing the reps, and picking an appropriate load so you can continually move for 20 seconds on each arm.

1d) 36:00 – 40:00 – 4 minute AMRAP:

10 Prone Snow Angels

10 Strict Knees-up/Toes-to-bar

AMRAP for quality, not for speed.

Extra Work:

2) Hollow Hold: Accumulate 3 minutes

Keep track of time and attempts to complete.

3) Banded “No Money’s”: 3 sets of 20

Rest 90-120 seconds between sets. Focus on position and activation, not speed.

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

An older video, but a great listen!