WOD – 19 July

Wednesday 19 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%
  •       3 x 3 reps at 70.0% (if box squats, use 21x tempo)
  •       2 x 3 reps at 77.5%
  •       1 x max reps at 82.5%
  •       Focus should be explosive power from the chest to lockout

WOD (2 rounds for time):

  •       800m run
  •       50 push-ups
  •       30 dumbbell snatches (20 each arm, alternating with 50/35)
  •       Prowler push (R1 – down to target 4 and back; R2 – suicide → 1-2-3-4 for males, 1-2-4 for females) – pirate rules.
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