WOD – Mon, Oct 16
Bench Press (
4 sets
Set 1 | 3.3 Bench Presses @ 85%
Set 2 | 3.3 Bench Presses@ 85%
Set 3 | 3.3 Bench Presses@ 85%
Set 4 | 3.3 Bench Presses@ 85%
rest as needed
)
4 sets
Set 1 | 3.3 Bench Presses @ 85%
Set 2 | 3.3 Bench Presses@ 85%
Set 3 | 3.3 Bench Presses@ 85%
Set 4 | 3.3 Bench Presses@ 85%
rest as needed
)
2023_10_16_WOD (AMRAP – Reps)
AMRAP 20
75 cal Row | 50 cal Bike
50 Sit Ups
25 Pull Ups
| try to keep a consistent pace but go harder on the last 5 minutes
| smaller sets with short break on the Pull Ups
| Score = total reps
| keep rest between 2-3 minutes
| perform 3 Bench Presses – rerack the bar & fest for 20s – then go again
| full range of motion – bar needs to touch the chest
| Score = weight
___