Wednesday- October 30th

October 30, 2019

Weekly Warm-Up: 10 min. AMRAP

    + Today's Warm-up Movements

               *Pec Stretch x :20 eac

               *Push-ups x 10

 

 

A. Bench Press

Build to a 1 reps max over 8 sets
- one set every 2 minutes (3 for the lifts over 95%)

- from 70%-101+%

- please be mindful of the clock and save time for the WOD :)


 

 

 

B. “Hangman”

For Time:

21 Hang Power Cleans (95/65)

21 Burpees

100 Double Unders/200 Single Unders

15 Hang Power Cleans (95/65)

15 Burpees

75 Double Unders/150 Single Unders

9 Hang Power Cleans (95/65)

9 Burpees

50 Double Unders/100 Single Unders

 

 

 

C. Buy-Out

Pec Smash x 1:00 each

Trap Smash x 1:00 each

Calf Smash x 1:00 each

 

 

 

 

 

 

 

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