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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

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