Skill: Bench Press
Strength: Every 2 min. for 10 min.: 2 Snatch 75%
WOD: 5 Rounds
- 8 Bench Press (40% of 1RM)
- 10 cal. Row
- 20 Sit-ups
Post Workout: 3 Rounds
- 8 GHD hip extension
- 10 BB rollouts
Challenge of the Week: Max muscle ups in 1 minute.
*Post score to whiteboard
- 3x100m farmer carry (choose a challenging weight to carry, while maintaining good posture)
- 3x5 chin-ups (Reverse grip-pull, or jump, to get chin over the bar and lower back to full extension.)
- 3x10 barbell bicep curls (every rep should be controlled but difficult)
- 3x30-45 sec. L-sit hold
SWIM WODs are on Fridays! Please come dressed in swim attire and bring goggles. We will go over swimming efficiency tips on Friday and how to be successful during the swim workouts!