WOD WOD, 19. September 2023

WOD – Tue, Sep 19

Bench Press (
every 02.30 minutes for 12.30 minutes
Set 1 | 9 Bench Presses @ 60 %
Set 2 | 7 Bench Presses @ 70 %
Set 3 | 5 Bench Presses @ 80 %
Set 4 | 3 Bench Presses @ 90 %
Set 5 | 1 Bench Press @ max load
)

| use a spotter and be confident

| full range of motion

| Score = weight

2023_09_19_WOD (AMRAP – Reps)

AMRAP 14

3-6-9-12-15-18-…

Toes to Bar

Overhead Squats

15/12 cal Row or 11/8 cal Bike

 

Rx: 42,5 | 30 kg

| the reps on the Toes to Bar & Overhead Squats increase by 3 reps per round, while the cal stay alwasy the same

| keep a consistent pace and split the Toes to Bar early

| Score = total reps