WOD – Fri, Dec 16
2022_12_16_Strength (Weight)
Set 1 | 10 Bench Presses 50 %
Set 2 | 10 Bench Presses 55 %
Set 3 | 10 Bench Presses 60 %
Set 4 | 10 Bench Presses 65 %
Rest as needed
Set 2 | 10 Bench Presses 55 %
Set 3 | 10 Bench Presses 60 %
Set 4 | 10 Bench Presses 65 %
Rest as needed
2022_12_16_WOD (AMRAP – Reps)
EMOM 12
Min 1| 15|12 cal Row
Min 2| 15 Wall Balls
Min 3| 12 Burpees to Target
rest 3 minutes
Min 1| 15|12 cal Row
Min 2| 15 Wall Balls
Min 3| 12 Burpees to Target
rest 3 minutes
EMOM 9
Min 1| 16|13 cal Row
Min 2| 16 Wall Balls
Min 3| 13 Burpees to Target
rest 3 minutes
EMOM 6
Min 1| 17|14 cal Row
Min 2| 17 Wall Balls
Min 3| 14 Burpees to Target
Rx: 9 | 6 kg
raise your weight every set
.