WOD: 12/3/19

Skill/Stability/Strength
1) Bench Press – medium grip: Build to a heavy 6 in 6 sets.

– shoulder-width grip
– Shoot for 80% of 1RM if Known
– Beginners: Only add weight if form permits
.

2) Chest Supported DB Rows: 5 x 10

Conditioning
EMOM 16:
Minute 1: 15 Hang Power Cleans (115, 75)
Minute 2: 15 Pull-ups
Minute 3: 15 Wall balls (20, 14)
Minute 4: 15/12 Calorie Row (or 12/9 Calorie Bike)
Rx+:(C2B Pull-ups) (30, 20 med ball) (Ski Erg if possible)

Extra Credit
Elbows Out Triceps Extensions: 1/3 x 15. Rest 60s.
– Slight incline bench if possible.

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