4/8/15 Wednesday

Performance

A. Pause Bench Press; 3reps x 9 sets, EMOM

*Warm up to about 50% of your best Bench Press found last week. Once you hit that perform 9sets of 3 reps pausing for 1sec on chest each rep

B. Flat DB Bench; 12-10-8, rest 60sec

*Build in weight each set

C1. DB Bent over Row; 10 reps x 3 sets, rest 30

C2. 90 degree thumbs down powell raise on floor; 12-15 reps x 3, rest 1min

+

5 sets @ 85-90% effort:

30 sec Burpees

30 sec Box Jumps – 24/20″ – step down

30 sec KBS – 53/35lbs

90 sec recovery

 

Competition

Wod will be posted at gym