WOD – 14 July

Friday 14 July 2017:

Trainer led warm-up and assistance – 10 minutes

Strength (20 minutes): Bench press.

  •       Two warm-up sets: 10 reps at 40%; 8 reps at 55%, 5 at 65%
  •       2 x 4 reps at 65%
  •       3 x 3 reps at 70%
  •       3 x 2 reps at 75%, for last set – complete as many reps as possible
  •       Focus should be explosive power from the chest to lockout

WOD (AMRAP14):

  •       Complete max unbroken close grip bench press (target 40% of your 1RM bench press)
  •       Every time you rack the weight, complete a 300m row
  •       Score is total close grip reps (record weight)

 

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