4/15/15 Wednesday

Performance

A. Pause Bench Press; 3reps x 9 sets, EMOM

*Warm up to about 60% of your best Bench Press. (about 10-15lbs heavier then last week) Once you hit that perform 9sets of 3 reps

B. Alternate DB Bench Press; 12-10-8/arm, rest 60sec

*Build in weight each set

C1. Ring Row @ 2011; 15 reps x 3 sets, rest 30

C2. 90 degree thumbs down powell raise on floor; 10-12/arm x 3, rest 1min

+

Complete 1 round per minute for 15 minutes:

3 Burpees

6 Box Jumps – 20/16″

15 Double Unders

*Goal is about 40sec a round

 

Competition

Wod will be posted at gym