Skill: Bench Press
Take 6 sets to establish a new 1 rm (new people 5 rm)
Warm up to 60% of previous 1rm then:
Set 1: 3 reps at 60%
Set 2: 2 reps at 75 %
Set 3: 1 rep at 85 %
Set 4: 1 rep at 90-95%
Set 5: 1 rep at 100%+
Set 6: try to exceed set 5
Rest at least 2 min between sets
WOD: 10 min AMRAP
5 C2B Chin Ups*
10 DB G20*
100 m run
*Sub Regular Chin Ups Rogue Bar Chin ups
*Choose a weight that you can get through all 10 in the first couple of rounds
Score: Bench weight and rounds+reps
Take 6 sets to establish a new 1 rm (new people 5 rm)
Warm up to 60% of previous 1rm then:
Set 1: 3 reps at 60%
Set 2: 2 reps at 75 %
Set 3: 1 rep at 85 %
Set 4: 1 rep at 90-95%
Set 5: 1 rep at 100%+
Set 6: try to exceed set 5
Rest at least 2 min between sets
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WOD: 10 min AMRAP
5 C2B Chin Ups*
10 DB G20*
100 m run
*Sub Regular Chin Ups Rogue Bar Chin ups
*Choose a weight that you can get through all 10 in the first couple of rounds
Score: Bench weight and rounds+reps