Thursday, July 7

July 8, 2016

 

Bench Press (3 x 3)

12 min. TC

Start working @

5 reps 40%

5 reps 50%

5 reps 60%

3 reps 70%

3 reps 80%

3+ (AMRAP) X 90%

1 RM Bench Press

-The last set is going to be 3+ reps. Set your goal to min. 3 reps.

- Write your final set's detail in the comment section

*SUPERSET w/ KB/DB Fly's

KB/DB Fly (4 x 5)

-Use the same bench to perform the skill.
-Use 2 KB/DB's

Metcon (Time)
21 – 18 – 15 – 12 – 9 – 6 – 3


SDHP(75/53)
200 M Run after each round

*After the rounds of 18,12 and 6, finish the run perform 2 Wall Climbs then continue the next round.

Example:

18 SDHP
200 m Run
2 Wall Climbs

15 SDHP
200m Run
.

12 SDHP
200 m Run
2 Wall Climbs

 

Rx+ (95/63), 2 Wall Climbs w/ 2 MU(Bar/Ring)

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