Strength:
Bench Press:
Every 3:00 x 4 Sets
Set 1: 8 Reps @ 70%
Set 2: 6 Reps @ 75%
Set 3: 4 Reps @ 80%
Set 4: Max Reps @ 80%
WOD:
“Medusa”
15:00 AMRAP
1-2-3-4-5…Wall Walk
5-10-15-20-25… Toes to Bar
10-20-30-40-50… Double Unders
Continue progressing by 1 Wall Walk, 5 Toes to Bar, and 10 Double Unders each set
Wall Walk: 10in
—-
Level 2:
15:00 AMRAP
1-2-3-4-5 Wall Walk
3-6-9-12-15… Toes to Bar
6-12-18-24-30 Double Unders
Wall Walk to 20in
Continue progressing by 1 Wall Walk, 3 Toes to Bar, and 6 Double Unders each set
–
Level 1:
15:00 AMRAP
1-2-3-4-5…Wall Walk
5-10-15-20-25… Kipping Knee Raises
10-20-30-40-50… Single Unders
Wall Walk to 30in
Continue progressing by 1 Wall Walk, 5 Knee Raises, and 10 Single Unders each set