Strength:
Take 12:00 to Establish
5RM Bench Press
Goal: 90%+ of 1RM Bench
WOD:
“Hanging on”
For Time
100 Toes-to-Bar
Time Cap: 10:00
Score = Time
—
Level 2:
As prescribed
If Capped, Record Number at 10:00 Completed
–
Level 1:
For Time
75 Hanging Knee Raises
-or-
100 Anchored Sit-Ups
Time Cap: 10:00
–
Masters 55+:
As prescribed
If Capped, Record Number at 10:00 Completed
–
Competitor:
For Time:
100 Toes to Bar
*Start with Max Unbroken Set, then complete remaining reps
Score =
A) Max Unbroken Set
B) Time to Complete 100 Toes to Bar
–
Travel / Hotel:
For Time
100 V-Ups
* Complete in as few sets as possible
Body Builder Finisher
10:00 AMRAP
15 [Tall Kneeling Banded Lat Pull Downs](https://www.youtube.com/watch?v=gysjMmreMO4)
:30/:30 Side Plank
10 [Ring Tricep Extensions](https://youtu.be/kkSEMcMMwqo?si=hhdFmbApIdMWc4NG)
10 [Ring Bicep Curls](https://youtu.be/6AOo5BtcqO4?si=pq3CxnLKbWDGNNy9)