24th March 2019
WOD WOD, March 25, 2019
Monday Maddogz
Warm-up
Bench Prep / Pendlay Row tech
Bench Press (Weight)
Every 3 Minutes x 5 Sets :
5 x Bench Press
*I want set 5 to be the heaviest – be sharp with load increases
*Start at 40 % 1rm THEN
50% 60 % 70 % 80-85% ( Guide )
*After each set , Perform 8 x BB Pendlay Rows – NOT FOR LOAD – Speed
Metcon (AMRAP – Rounds and Reps)
Monday Maddogz
In Pairs AMRAP in 15
200m x Run ( Each )
30 x DB 2 Shoulder 55/35kg ( Not over ) Shared as Pleased
200m x Sandbag Run ( Each )
40 x Burpees ( Shared )
200m Run ( Each )
RX PLUS : 65/45kg