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
)
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
)
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
| use a spotter and be confident
| full range of motion
| Score = weight