Strength:
Bench Press
Every 3:00 x 5 Sets
Set 1: 8 Bench Press + 5 Supine Medball Chest Passes
Set 2: 7 Bench Press + 5 Supine Medball Chest Passes
Set 3: 6 Bench Press + 5 Supine Medball Chest Passes
Set 4: 5 Bench Press + 5 Supine Medball Chest Passes
Set 5: 4 Bench Press + 5 Supine Medball Chest Passes
Starting @ 60% on Set 1 (8 Reps), and increasing by feel to around an 8/10 RPE on our 5th Set (4 Reps).
WOD:
“Faster”
3 Rounds for Time
25/20 Hand-Release Push-Ups
25 Wall Balls
Wall Ball: 20/14lb, 9/6kg, 10/9ft
Score = Time
—-
Level 2
3 Rounds for Time:
20/15 Hand-Release Push-Ups
20 Wall Balls
Wall Ball: 20/14lb, 9/6kg, 10/9ft
—
Level 1
3 Rounds for Time:
20/15 Elevated Push-Ups
20 Wall Balls
Wall Ball: 10/8lb, 4/3kg, 10/9ft target
—
Masters 55+
3 Rounds for Time:
20/15 Push-Ups
20 Wall Balls
Wall Ball: 14/10lb, 6/4kg, 10/9ft
—-
Competitor
3 Rounds for Time:
30/25 Hand-Release Push-Ups
30 Wall Balls
Wall Ball: 20/14lb, 9/6kg, 10/9ft
—
Travel/Hotel
3 Rounds for Time:
25/20 Push-Ups
25 Dumbbell Thrusters
Dumbbells: 2 x 25/15lb, 12/