WOD: Tuesday November 14th 2017

WARM UP

High knees
Butt Kicks
Frankensteins
Lateral Shuffles R
Lateral Shuffles L
Carioca R
Carioca L
Bear Crawl
Inch Worm w/Push Up
Lunge With Rotation
Static Squat Hold with Plate 45 #or 25#

 

Bench Press

Warm Up eet /reps
1st Set 30 – 50% 8 Reps
2nd Set 60% 5 Reps
3rd Set 70% 3 Reps
4th Set 80% 1 Rep
5th Set 90% 1 Rep
6th Set(MAX OUT) 100%1 Rep
7th Set(MAX OUT) + 2-5%

 

WOD

Cindy Full of Grace

3 cycles for time:

3 rounds of Cindy ( 5 Pull ups,10 Push ups,15 Air squats

10 clean and jerks (135/95#)