BENCH PRESS

8-8-5-5-3-3-1-1

All work sets should be heavy, ideally heavier than the previous set. If you’re newer to Bench Pressing, then do a few extra moderately challenging sets of 3 instead of the heavy singles. Use spotters on all work sets.

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3 Rounds for Time:
400m Run
25 Sit-Ups
15 Ring Rows

Make the Ring Rows challenging, but keep them strict. If you have to throw your hips into it then break the set and/or scale to an easier ring row.

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Pistols 3x5

Negatives onto ab mats

Mid-hang clean - 3RM; 90% x 3 x 2
- 115x2 / 125x1 / 125x3
- 90% 100x3 / 100x3
Power snatch - 70% x 3 x 3
- 65x3
- 70% 85x3 / 85x3 / 85x3
Clean deadlift - 5RM
- 185x5 / 205x5
Good morning - 3 x 5
- 45x3 / 45x3 / 45x3 / 45x3 / 45x3

WOD ---

100 Push ups
100 Sit ups

THEN

20 Min AMRAP

5 Burpees
10 Ring Rows
15 DB Swings (40#)

Ryan S. -- 12 rds + 5,10,8
Denzil -- 8 rds
Ryan L. --- 18 rds + 5
Aaron -- 12 rds
Josh -- 11 rds
Amy -- 6 rds

7 miles

AMRAP 5 Minutes:
Squat Clean and Jerk (Men- 165#, Women- 110#)

Used 75#, 15 rounds

(Open WOD 11.3)

Rowed 2499m 11:52

TGU 3 x 2 w/s

3 Rounds
5 X HSPU
10 X Pullup
15 Step Ups each leg (low box)
20 Pushups
25 Mountain Climbers
30 Swings
35 Abmat Situps

Run 1/2 mile
10rds
5 pull-ups
10 push-ups
15 body squats
Run 1/2 mile

5 Rnds - 10 GHFs, 30 DUBs
Frnt Sqts - 3x185, 3x215, 3x245, 3x265, 3x285, 1x305
EMOM - Power CLns (185) - 1,2,3,4,5,6, 7(4)...Total = 25