Wednesday, October 11, 2017

“The will to succeed is important, but what’s more important is the will to prepare.” – Bobby Knight

101117 WOD

A. Group warmup

B. Press – [month 2 week 1]

Add 5 pounds to your 1 RM press and find new working weight (90% of 1RM)

65% x 5

75% x 5

85% x 5+

Superset 3 x 8-10 barbell bent-over rows

C. 7min AMRAP (Reps)

50 med ball sit ups  (20/14), then in remaining time:

ME Wall Balls  (20/14)

Score is ME wall balls

>>On-ramp

7min AMRAP (Reps)

50 sit-ups, then in remaining time:

ME air squats

Score is ME air squats