Bench press
Building to a heavy 5
Starting at 60% every 2min x6
"Brick & Mortar"
On the 3:00 x 7 Rounds:
500/400 Meter Row
12 Toes to Bar - focus on less movement through the torso and more movement through the hips.
500/400 METER ROW
- 400/350m Ski
- 1000/800m Bike .62/.50miles
- 400m Run
TOES TO BAR
- Reduce Reps
- Toes To As High As Possible
- Knees To Chest
- Sit-Ups
This complex is a type of complex called a variation complex in which the first lift is designed to correct a technique error with the...
A) Strict Press Heavy Set of 10 Build 5-7 sets *not recommended to do 10 reps each set. Start 5-7 reps and build from there. B)Full...
Sprints Emom x 5 :10 sec ALL out BIKE sprint for cals (Goal is to hit as many calories as possible in 10 seconds) Emom x 5 100m sprint...
80# x 5
:18 slowest score (on the row--that was the hardest for me every time).
105#x5
90#x12
17 reps @ 115
23:00 wod