Tuesday, September 6

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