THURSDAY, DECEMBER 20TH 2018

Home / WOD / THURSDAY, DECEMBER 20TH 2018
Ryan Barlow | December 19, 2018 | no comments |

A) STRENGTH/POWER (FOR WEIGHT)

Bench PressĀ (Week 2 of 4)
70% x 3 reps
80% x 3 reps
90% x MAX REPS

*Complete 5 Weighted Pull-Ups after each set as well as your warm up sets.
*If you can not do weighted, work on strict or slightly assisted strict with bands.

B) METCON (FOR REPS)

17min. AMRAP:
1 Rope Climb
5 Burpees
200m Run

S1/MRx: Sub 3 Pull-Ups for Rope Climb
S2/MS: Sub 3 Assisted Pull-Ups (Banded or Jumping)
Rx+: Wear a weight vest (20/14) or Legless Rope Climbs (or both Rx++)

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