Strength:
Bench Press
Every 3:00 x 4 Sets
Set 1: 8 Reps @ 75%
Set 2: 5 Reps @ 80%
Set 3: 5 Reps @ 80%
Set 4: 5 Reps @ 80%
This should feel like a strong, steady upper-body pressing session with emphasis on consistent bar path, full-body tension, and maintaining control on the descent. Sets of 5 at 80% should be challenging but repeatable with no breakdown in shoulder positioning.
WOD:
“Taking Flight”
For Reps:
5 Sets:
1:00 AMRAP
10 Chest to Bar Pull-Ups
– Max Burpee Box Jump Overs
Rest 1:00 b/t sets
Box Height: 24/20in
Score = Sum Total Reps
—-
Level 2:
10 Chin over the Bar Pull-Ups
Max Burpee Box Jump Overs
Box Height: 24/20in
–
Level 1:
1:00 AMRAP:
10 Jumping Pull-Ups
– Max Burpee Box Step-Overs
–
Masters 55+:
10 Chin over the Bar Pull-Ups
Max Burpee Box Step-Overs
Box Height: 20/16in
–
Competitor:
15 Chest to Bar
– Max Burpee Box Jump Overs at 30/24in
–
Travel / Hotel:
1:00 AMRAP:
8 Strict Pull-Ups
– Max Burpees over Dumbbells