Strength:
Bench Press:
Every 3:00 x 5 Sets
Set 1: 6 Reps @ 75%
Set 2: 6 Reps @ 75%
Set 3: 4 Reps @ 80%
Set 4: 4 Reps @ 83%
Set 5: Max Reps @ 88%
Goal: 2+ Reps
Modifications:
– Adjust to Incline Bench Press, Floor Press, or Dumbbell Bench Press for movement limitations and impingement
– If any alternatives are needed beyond that, let’s look to the landmine press for extra movement modifications for the shoulder.
Level 1 / New Athletes:
Every 3:00 x 5 Sets
6 Reps @ 7 RPE (Relative Perceived Exertion)
WOD:
“Have it Your Way”
3 Rounds for Time
25 American Kettlebell Swing
5 Wall Walks
Kettlebell: 53/35lb, 24/16kg
Wall Walks: 10in
Score = Time
—-
Level 2:
3 Rounds for Time
25 American Kettlebell Swing
5 Wall Walks
Kettlebell: 44/26lb, 20/12kg
Wall Walks: 20in
–
Level 1:
3 Rounds for Time
25 Russian Kettlebell Swing
5 Wall Walks
Kettlebell: 35/18lb, 16/8kg
Wall Walks: 30in
–
Masters 55+:
3 Rounds for Time
25 American Kettlebell Swing
5 Wall Walks
Kettlebell: 44/26lb, 20/12kg
Wall Walks: 20in
–
Competitor:
3 Rounds for Time
24 American Kettlebell Swing
6 Wall Walks
Kettlebell: 70/53lb, 32/ 24kg
Wall Walks: 10in