Warm up: 400 m run; 10 pvc pass thrus, windmills, oh walking lunges; 10 kb swings, 25 mb wall passes, 10 mb crossover push ups, 10 sit ups
Skill Focus: Bench Press
Warm up and build to working weight. . .
Bench press 3 x 5 @80% 5 RM
WOD:
Complete w/ a partner
Level 3
50 supine ring rows
50 ring dips/bar dips
50 1 arm kb snatch 53#/35#
1000 m row
Level 2
50 ring rows alap
50 dips w/ band, box or other mod
50 1 arm db snatch 50-55#/30-35#
1000 m row
Level 1
40 ring rows
40 dips mod
40 1 arm db snatch or swing
800 m row
2 RFT
*Each duo completes 50 or 40 rows (tot), 50 Kev’s choice, the snatches and the
Can be completed in any order
Post bench weight used and time for score
Good luck to all our athletes competing this weekend in the throwdown!
Individuals
Glenn
The Team
Kim
Antonio
Shaina
Kevin
Tiffany
Phil
Skill Focus: Bench Press
Warm up and build to working weight. . .
Bench press 3 x 5 @80% 5 RM
WOD:
Complete w/ a partner
Level 3
50 supine ring rows
50 ring dips/bar dips
50 1 arm kb snatch 53#/35#
1000 m row
Level 2
50 ring rows alap
50 dips w/ band, box or other mod
50 1 arm db snatch 50-55#/30-35#
1000 m row
Level 1
40 ring rows
40 dips mod
40 1 arm db snatch or swing
800 m row
2 RFT
*Each duo completes 50 or 40 rows (tot), 50 Kev’s choice, the snatches and the
Can be completed in any order
Post bench weight used and time for score
Good luck to all our athletes competing this weekend in the throwdown!
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Individuals
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The Team
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