Warmup
3 Rounds not for time
10 calories on any erg
5 Inchworm + push-up
10 Big arm circles forwards and backwards
40s Wrist stretch in each direction
10 Empty barbell bench press
-Then-
Build to 80% 1RM bench press
30%x5, 40%x3, 50%x1, 60%x1, 70%x1
Workout Notes
Pump and run today! The heavy sets of bench will be the most difficult we have done in this stretch. Reps will be coming down next week. Head into this workout with a strategy of how you want to break up the 100 reps….or don’t, go full throttle and roll the dice!
Workout
For time:
150 Floor press with sandbag/dumbbells/kettlebells
*Each time you stop performing floor press run a 100m shuttle (50m out and back)
Accessory
3×8 Sandbag bent over row 4s descent
3×8 V-up (4s descent)
3×8 Sandbag good morning
*Rest 1-2 min between sets
and then
WOD: 19:19
44# KB floor press
100 m sprints on AirRunner
Accessories: complete
Warm-up: done, bench press up to #95.
Workout: 10:52, 6 runs.
2x #25 dumbbells.
30, 55, 80, 103, 125, 140, 150
Accessory:
*Rows: 2x #25 db’s
*Subbed 4-sec descent leg-lifts, with arms above my head. The V-up descents were too sketchy!
*Good-mornings: 2x #25 db’s.
Thank you!