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Thursday Oct 19th WOD

Bench Press for load:

#1: 10 reps @ 60%

#2: 8 reps @ 65%

#3: 6 reps @ 70%

#4: 6 reps @ 75%

#5: 6 reps @ 80%


THEN SUPER SET

DB BICEP CURLS 3X12 (12 EACH ARM)

TRICEP KICK BACKS OR BEHIND THE KNECK EXT 3X12

Conditioning: OPEN 23:3

5 wall walks

50 double-unders/100 Singles

15 snatches (weight 1) (95/65) (75/55) (45/35)

5 wall walks

50 double-unders-100 Singles

(weight 2) (135/95) (125/85) (115/75)

20 handstand push-ups /Kneel and Press

50 double-unders- 100 Singles

9 snatches (weight 3)(185/125) (135/95) (125/85)

20 handstand push-ups/ Kneel and Press

50 double-unders - 100 Singles

6 snatches (weight 4) (225/155)(185/125) (135/95)


♀ 65 lb, 95 lb, 125 lb, 155 lb

♂ 95 lb, 135 lb, 185 lb, 225 lb

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