THURSDAY, DECEMBER 27TH 2018

Home / WOD / THURSDAY, DECEMBER 27TH 2018
Ryan Barlow | December 26, 2018 | no comments |

A) STRENGTH/POWER (FOR WEIGHT)

Bench Press (Week 3 of 4)
75% x 5 reps
85% x 3 reps
100% x 1 (Try for new 1RM!)

*Complete 2-3 Weighted Chin-Ups (underhand grip) after each set as well as your warm up sets. Shooting for something heavy on this today as well.

*If you can not do weighted, work on strict or slightly assisted strict with bands for sets of 5-6 reps.

B) METCON (FOR REPS)

Every 6min. x 3 Rounds (18min.)
Run 400m
then as many rounds as possible of:
10 Pull-Ups
5 Devil Presses (50/35)

S1/MRx: DP (40/25)
S2/MS: Assisted Pull-Ups; DP (25/15)
RX+: C2B Pull-Ups

*400m Run does not count towards reps
*Can you get over 10 Rounds (150 Reps)?

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