WOD
Friday 09.18.2020
POSTED ON September 17, 2020
0 Comments / CATEGORY:
**Movement Prep/Activation and Increasing Heart Rate**
5 stepback lunges (each side)
5 Tempo Bench Press (empty bar)*
5 sec. negative, smooth press up
*Make sure grip is thumb length outside chest
Warm Up to working Bench Press weight
*Use 2-3 sets to warm up to 80%
– Complete a set every 90 seconds, on the 2nd – 8th set complete 3 reps –
* Use same weight for all 8 sets
* Make sure to have a spotter!
**Workout Prep (After Strength)**
2-3 Rounds (start light and add weight each round)
5 Wall Ball Push Press (to wall)
* Target time: 10-12 minutes
150 Wall Balls (30/20) (OR 200 wall balls (20/14)
* The Scaling aim is for athletes to maintain consistent sets and finish within the target time frame.
150 Wall Balls (20/14) (OR 100 Wall Ball 30/20)
12 Dumbbell Bicep Curl (each side)
1 Minute Side Plank (each side)