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2nd July 2019

WOD WOD, July 3, 2019

Mid Week B-ROW Sess

Warm-up
A) Banded Hips / Banded Hammy

B) In pairs – Alt tabata:

Partner 1 – Row
Partner 2 – Med ball pec hold

Close Grip Bench Press (Weight)
E2:30M x 5 Sets :

5 x Tempo Close Grip Bench @ 70 %
+
40m Single Sided Farmers Carry P/side ( Load up )

TEMPO : 3-1-1-1

*Weight stays the same for all 5 sets

Metcon (AMRAP – Reps)
In teams of 3 : "Pull / Push"

A1) AMRAP 15 Minutes:
-Row for calories
A2 ) AMRAP 5 Minutes :
-Bench Press for reps

Rx : 50/30kg
RX +60/40kg

*Score = Row cals + Bench Reps combined
*No Rest between A1) / A2)

OPTIONS :

Bench : 40/20kg

COOL DOWN
Pec / front delt / lat release

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