Wednesday, October 4

Handstand Walk (5 x Max Effort)

If you don't have HS Walks do one of the following *Progressions; Wall Climbs, Shoulder taps, Box half circles, Box pike holds, Pike holds to shoulder taps

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 (Time)

For Time 30 Calorie Row(Damper@8) 30 Box Jumps(24''/20'') 30 Russian KBS(60/40) 30 Wall Balls(20/14) 30 Abmats 30 Wall Balls(20/14) 30 Russian KBS(60/40) 30 Box Jump Overs(20'') Don't forget to flip the box! 30 Calorie Row

Rx+ Damper@10, (30/24), (70/50), (40/20), GHD, (24’')

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