13th September 2018
WOD WOD, September 14, 2018
Friday = Chest day bruh
Warm-up
Bench Press (Weight)
Compare to 26/3/18
Every 2:15 x 7 Sets
Set 1 : 5 @ 55 %
Set 2 : 3 @ 65 %
Set 3 : 1 @ 75 %
Set 4 : 1 @ 85 %
Set 5 : 1 @ 90-95 %
Set 6 : MAX
Set 7 : MAX
Metcon (AMRAP – Reps)
Friday Spice
Intervals : 30/30
Rotating EMOM 15 : 3 Sets ( Waves of 5 )
Minute 1 : Bike for cals
Minute 2 : Front Rack Reverse Lunges 20/12kg x 2
Minute 3 : Ski or Row for cals
Minute 4 : D/B Push Press 22.5/15kg x 2
Minute 5 : REST
Scoring :
Bike cals + ski cals + lunge reps + PP reps
RX PLUS : 24/16kg x 2
OPTIONS:
Lunge : Reduce load / BW
PP : Reduce Load
30 Second Reverse grip passive hang
6 x SA Kb Press + 20m walk
10m x Bear Crawl