Strength:
20 minutes including warm ups
Superset 3 Rounds
Rest 1½ – 2 mins between rounds
Bench Press 10 @75% of 1RM bench
Pendlay Rows 8 @50-60% of 1RM bench
-Key points:
*Knees bent but hips are higher
*Back is flat/shoulders are back
*Pulling more to lower chest than upper chest
WOD:
10-9-8-7-6-5-4-3-2-1
HSPU
1-2-3-4-5-6-7-8-9-10
Toes to Bar
Buy Out: 100m OH Walking Lunges (Turf x2 or 50m and back outside) 45#/25# plates
**This is part of the WOD! NOT extra credit!!**
15 minute time cap
Notes:
Sub for HSPU is PROPER piking on the box or seated DB press
Sub for T2B is knees to elbow, knee raises, v-ups or lastly sit ups
25m = 1 rep
Score: weight for bench & pendlay rows/time or time + unfinished reps
Strength:
20 minutes including warm ups
Superset 3 Rounds
Rest 1½ – 2 mins between rounds
Bench Press 10 @75% of 1RM bench
Pendlay Rows 8 @50-60% of 1RM bench
-Key points:
*Knees bent but hips are higher
*Back is flat/shoulders are back
*Pulling more to lower chest than upper chest
WOD:
10-9-8-7-6-5-4-3-2-1
HSPU
1-2-3-4-5-6-7-8-9-10
Toes to Bar
Buy Out: 100m OH Walking Lunges (Turf x2 or 50m and back outside) 45#/25# plates
**This is part of the WOD! NOT extra credit!!**
15 minute time cap
Notes:
Sub for HSPU is PROPER piking on the box or seated DB press
Sub for T2B is knees to elbow, knee raises, v-ups or lastly sit ups
25m = 1 rep
Score: weight for bench & pendlay rows/time or time + unfinished reps
20 minutes including warm ups
Superset 3 Rounds
Rest 1½ – 2 mins between rounds
Bench Press 10 @75% of 1RM bench
Pendlay Rows 8 @50-60% of 1RM bench
-Key points:
*Knees bent but hips are higher
*Back is flat/shoulders are back
*Pulling more to lower chest than upper chest
WOD:
10-9-8-7-6-5-4-3-2-1
HSPU
1-2-3-4-5-6-7-8-9-10
Toes to Bar
Buy Out: 100m OH Walking Lunges (Turf x2 or 50m and back outside) 45#/25# plates
**This is part of the WOD! NOT extra credit!!**
15 minute time cap
Notes:
Sub for HSPU is PROPER piking on the box or seated DB press
Sub for T2B is knees to elbow, knee raises, v-ups or lastly sit ups
25m = 1 rep
Score: weight for bench & pendlay rows/time or time + unfinished reps
Image
Image
Strength:
20 minutes including warm ups
Superset 3 Rounds
Rest 1½ – 2 mins between rounds
Bench Press 10 @75% of 1RM bench
Pendlay Rows 8 @50-60% of 1RM bench
-Key points:
*Knees bent but hips are higher
*Back is flat/shoulders are back
*Pulling more to lower chest than upper chest
WOD:
10-9-8-7-6-5-4-3-2-1
HSPU
1-2-3-4-5-6-7-8-9-10
Toes to Bar
Buy Out: 100m OH Walking Lunges (Turf x2 or 50m and back outside) 45#/25# plates
**This is part of the WOD! NOT extra credit!!**
15 minute time cap
Notes:
Sub for HSPU is PROPER piking on the box or seated DB press
Sub for T2B is knees to elbow, knee raises, v-ups or lastly sit ups
25m = 1 rep
Score: weight for bench & pendlay rows/time or time + unfinished reps