Lifting and WOD combo today!
After a quick 10 minute warm up...
You have TEN MINUTES ONLY to find a 1RM Bench Press
* Work up quickly in groups of 2 or 3, if needed... Make sure to get AT LEAST 5 sets minimum on this one to get to your best weight and make sure you have a SPOTTER!
We will go over some key bench press ques for a few minutes before we set the clock...
Perform as many rounds plus reps as possible in 20 minutes of:
100m Row, 150m Run OR 10 Calories on the Bike
2 Ring Muscle Ups (Sub: 4 Ring OR Bar Dips)
4 Wall Ball Shots (Use a heavier ball, if you are up for it)(Ladies - 14#-30#/ Men - 20#-40#)
2 Ring Muscle Ups (Sub: 4 Strict Pull/Chin Ups)
100m Row, 150m Run OR 10 Calories on the Bike (Something different than at the start of the WOD)
Lots of rounds on this one... Keep a consistent pace on each round!
One more thing... You CAN NOT start a new round on the same cardio element you ended your previous round on... So in other words if you finish a round by rowing 100m, than you must run or bike to start the next round... You can't simply stay on the rower for 200m unless we have a huge class, which would be AWESOME! :)
POST YOUR BEST BENCH WEIGHT AND YOUR TOTAL ROUNDS FOR THE WORKOUT TO COMMENTS