WOD 1 In Teams of 2, 1 work/1 rest
-60 Bench Press 115/75 -100 DU’s
-50 Bench Press 135/95 -1000m Row
-40 Bench Press 155/105 -100 DU’s
-30 Bench Press 185/125 -1000m Row
-20 Bench Press 225/135
*Scale weight if needed. *Scale to single under x2 WOD 2 Use the mastery chart to pick the appropriate work/mobility combination for GB hollow back press
Back Squat 7×3 reps @ 85%
5 sets for quality
-7 Strict Pull-ups
-14 alt back rack lunges 135/95
-7 T2B
-2 min rest between sets.
Row two 4000 meter pieces.
In each piece the first 2000m @ 22 spm.
Then 1000m @ 24 spm, 500m @ 26 and 500m @ 28.
Row for four minutes at light pressure during the rest period.
The stroke rates may seem excessively slow at first, but this is aimed at smoothing out your stroke and increasing efficiency.
Complete as many rounds as possible in 20 minutes of:
-Run 400 meters
-15 L pull-ups
-15 GHD hip extensions
WOD
21-15-9
-Overhead squats (95/65)
-Box overs “(24/20) (two foot takeoff and landing, two feet on the box simultaneously)
-rest 6 minutes
– 21-15-9
-Thrusters (95/65)
-200m run (between each set of thrusters)