Thursday Oct 10th WOD
Strength: Bench Press (Take 90% of 1RM)
1x10 @ 50%
1x10@ 60%
1x8 @ 70%
1x6@ 75%
1x6 @ 80 %
Barbell Bicep Curls 3x10
Tricep Ext 3x10
Conditioning:
Buy In: 400m Run
-Then-
10 min Ladder
3,6,9,12,15,18.....
Weighted Sit ups (Slam ball or 25/15lb Weight)
Power cleans (165/105)(135/95)(115/85)
KBS (70/55)(55/35)
*The clock will be running on a 15min clock . You will do the 400m BUY IN RUN....Come in and check your time and work for 10min getting as far up the latter as you can in the 10min.
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