Tuesday, September 6

September 6, 2016

 

KB Complex-1 (1 EMOTM x 4min)

4 Single Arm KBS (Left) + 4 Single Arm KBS (Right) + 8 R.KBS

 

Bench Press (1 x 2)

'BENCH PRESS WAVELOAD''

-4 mins running clock warm-up to your 70% Bench Press then

-Bench Press waveload of: 5,4,3,2,2,2,2,2 reps EMOM for 8 rounds work begins

-Your first set of 5 is going to be 75% 1RM Bench Press. With each set you'll increase the weight %5.

-Plate change has to be done in that 1 min time frame *CHECK YOUR PERCENTAGES BEFOREHAND!!!

-When you reach your 90-95% finish the remaining sets of 2's at the same wt. Reps should be STRONG&CONSISTENT.

Metcon (AMRAP - Reps)

14 min AMRAP

200 m Run
11 Back Squats(115/73)-Starting off the floor
200 m Run
11 Burpees
200 m Run
11 Hang P.Cleans(115/73)
200 m Run
11 Pull-ups
200 m Run
11 S2OH(115/73)

-If you finish the rep scheme under 14 mins, restart the wod.

-200 m Run = 2 reps

*1 round = 65 reps

Rx+(135/83),C2B Pull-ups Bar facing Burpees

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