WOD NOTES:
This will be a test of your pushing endurance. Specifically the chest and triceps.
Bench press loading is your decision, but pick a weight that you can complete for approximately 10 reps. Breaking up the reps will be necessary today.
Fitness
3 sets:
Partner shoulder stretch x 45-60 seconds
Dowel pass thru’s x 10 reps
Scapular push ups x 6 reps
Bench press technique work and warm up
Then…
For times:
500 m row
21 Bench press
21 Push ups
Rest 3 minutes
500 m row
15 Bench press
15 Push ups
Rest 3 minutes
500 m row
9 Bench press
9 Push ups
Performance
3 sets:
Partner shoulder stretch x 45-60 seconds
Dowel pass thru’s x 10 reps
Scapular push ups x 6 reps
Bench and ring dip technique work and warm up
Then…
For times:
500 m row
21 Bench press @95/65
21 Ring dips
Rest 3 minutes
500 m row
15 Bench press @135/95
15 Ring dips
Rest 3 minutes
500 m row
9 Bench press @155/105
9 Ring dips
Sport
Rest day
