Wednesday 1/17/2024
/Strength
5 Bench Press x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"McIntosh"
2 rounds For Time:
40/32 Calorie Row
30 Jumping Split Lunges
5 Rope Climbs (Or scale 20 Strict Pull Ups)
Strength
5 Bench Press x 5 sets @65% of Heavy Single (Week 1)
* Complete a set on the 2 minutes *
WOD
"McIntosh"
2 rounds For Time:
40/32 Calorie Row
30 Jumping Split Lunges
5 Rope Climbs (Or scale 20 Strict Pull Ups)
WOD
"AFC Richmond"
Teams of 2:
Every 1:00 (24:00)
Min 1: 6 Overhead Squats 155#/105#
Min 2: 25ft Handstand Walk
Min 3: 10 Strict Pull Ups (Or 2 Rope Climbs)
*Score is rounds completed. Scale accordingly to make sure you finish all reps in as many rounds as possible by each athlete. Athlete 1 starts at the beginning and athlete 2 starts on Min 2 movement.
Strength
Deadlift:
- Heavy 2 rep (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"Fettuccine"
6:00 Amrap
10 Push Ups
1 Rope Climb (Scale Strict Pull-Ups)
-2:00 Rest-
6:00 AMRAP
10 Dumbbell Bench Press (50s/35s)
5 Strict Pull Ups
WOD
"Tennessee"
12 min AMRAP
200m Run
10 Strict Pull-Up
-Rest 2 Min-
12 min AMRAP
200m Run
20 Push-Up
-Rest 2 Min-
12 min AMRAP
200m Run
30 Air Squat
Scoring: The 200m run is worth 4 reps. Every 50m run is a rep.