Strength:
Bench Press for load:
10:00 Running Clock
1 set max reps @80%
Looking for Somewhere between 6-12 Reps
Build to 80% in 2-3 warm up sets
The set at the assigned percentage is meant to be a max repetitions set performed to technical failure. Technical failure can be identified by a deviation from proper mechanics or a slowing in bar speed.
Record the load used and add the number of reps completed in your notes.
Warm up and working set builds are based on coach or athlete discretion
WOD:
“Lucky Devil”
For Time:
100/80 Cals on Bike Erg**
50 Toes to Bar
50 Single Arm Devil’s Press (50/35)
* Partition However You’d Like
Time Cap 21:00
**Subs for Bike Erg:
1000 Meter Run
1250 Meter Row (Row or Ski)
72/50 Cals on Echo Bike