4/8/15 Wednesday
Performance
A. Pause Bench Press; 3reps x 9 sets, EMOM
*Warm up to about 50% of your best Bench Press found last week. Once you hit that perform 9sets of 3 reps pausing for 1sec on chest each rep
B. Flat DB Bench; 12-10-8, rest 60sec
*Build in weight each set
C1. DB Bent over Row; 10 reps x 3 sets, rest 30
C2. 90 degree thumbs down powell raise on floor; 12-15 reps x 3, rest 1min
+
5 sets @ 85-90% effort:
30 sec Burpees
30 sec Box Jumps – 24/20″ – step down
30 sec KBS – 53/35lbs
90 sec recovery
Competition
Wod will be posted at gym