Warm-up Drills
I. Run 400m or Row 500
II. Coach’s Choice
III. Mobility
Impact/Focus: Bench Press Deload Week
Following the movement review, set-up & warm-up both movements by building to intended starting weights [5-6 minutes].
5 Rounds x On the 2:30 of
5 x Bench Press (<70%Adj1RM*)
+
7-10 x Barbell Row
Notes:
- Bench Press weights may climb each round, or be performed with one weight across all 5 sets (Heed the 70% glass ceiling).
- Barbell Row movement weights may climb across but should not exceed moderate weight ranges in order to maintain midline stability and applied points of performance.
- Today’s Row movement training may also be performed with Dumbbells (@ 7x per arm) or an O.G. Green Type Sandbag (90-130lbs).
- *Adj1RM = Adjusted 1-rep Maximum = 90% of a true 1-rep max.
Post scores to comments.
“Rugged Rigor”
For time vs. an 18:00 time cap
10 x Tire Flips or 30 x Sandball Over Shoulder
15 x Reverse Burpees Over Sandball
15 x Push-ups w/ Feet Elevated on Sandball
30 x Sandball Walking Lunges or Sandball Box Step-ups
60ft x Bear Crawl Sandball Push+Drag (alt.every 10ft)
60ft x Sandball Throw
60ft x Bear Crawl Sandball Push+Drag (alt.every 10ft)
30 x Sandball Walking Lunges or Box Step-ups
15 x Push-ups (Feet Elevated on Sandball)
15 x Reverse Burpees Over Sandball
10 x Tire Flips or 30 x Sandball Over Shoulder
Notes: If you think this WOD slaps… attempt 2 rounds completed in the time cap. Yassssssssss!
Post scores to comments.
