STRENGTH
Close Grip Bench Press, 4-6 reps x 5 sets, 30X0 Tempo
*We are continuing the tempo work, and this week the reps go down slightly and the sets increase. The goal is to keep pushing the weights week-by-week, but maintain the tempo and build strength through increased time under tension.
WOD
Level 1
AMRAP 20:
- Row x 100m*
- Burpee x 10
- Wall Ball to 9′ (12/8) x 15
- Rest 30 Seconds
Level 2
AMRAP 20:
- Row x 100m*
- Burpee x 10
- Wall Ball (20/14) x 15
- Rest 30 Seconds
*Every time you start a new round in the AMRAP, add 100m to the row. I.e. round 2 goes 200m row, 10 burpees, 15 wall balls, and so on. Rest 30 seconds after each round.
Only sub running if there aren’t enough rowers.
Compare Here
4sets at75#, 1 set@85#
Wod: 5+600mrow+10 burpees
155#
6 rounds