Warm Up: 2x 250 row/220 run, 10 scapula push ups, 8 close grip push ups, 8 db bo rows, 8 kte
Skill Focus: Bench Press
Warm up as needed and. . .
5 x 5 @70-80% of 1 RM THEN decrease by 10 lbs for. . .
2 sets of max reps
WOD:
1 min row for calories (same with airdyne or versa)
30 seconds rest
1 min push ups
30 seconds rest
1 min plank
4 RFT
Post: Total max bench reps and cal plus pushups
Congratulations to Coach Nick -- official college grad!!
Welcome back Cynthia -- we have missed you!
Skill Focus: Bench Press
Warm up as needed and. . .
5 x 5 @70-80% of 1 RM THEN decrease by 10 lbs for. . .
2 sets of max reps
WOD:
1 min row for calories (same with airdyne or versa)
30 seconds rest
1 min push ups
30 seconds rest
1 min plank
4 RFT
Post: Total max bench reps and cal plus pushups
Congratulations to Coach Nick -- official college grad!!
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Welcome back Cynthia -- we have missed you!
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