Come hang out with one of our longest members as today is one of his last days before he moves on Monday... ;(
This ones for you, Jay!
2-2-2-2 @ 80%
(2:00 clock... Our reps and weight changes starting this Wednesday, but Sundays will always be this set up for the next four week until we hit a 1RM test)
Bent Over DB/KB Row (35#/53#)
Box Jumps (24"/30")
(16 minutes to complete as much as you can)
You will have 7 different weights to pick from that will be set up in the rack for Bench Press and we will try to provide a spot to any of you that need one... Make sure you pick a weight where you will eventually need a spot... You shouldn't run though every set unbroken...
#1 - 185#
#2 - 155#
#3 - 135#
#4 - 115#
#5 - 95#
#6 - 75#
#7 - 53#
PICK JUST ONE OF THESE AND TRY TO STICK WITH IT...
Then, pick your reps for the WOD...
Here are the options:
#1 - 21-18-15-12-9
#2 - 21-15-9-6-3
#3 - 15-12-9-6-3
Base your reps on how hard the weight you picked for Bench Press is... If the percentage of your 1RM is above 70% then probably go with #3... If its around 50-70%, then try option #1 or #2
POST YOUR TOTAL TIME AND WOD SET UP TO COMMENTS