Fri, Oct 4, 2019

WOD

1) 5 min emom

weighted Planks Rx1 55/35, Rx2 45/25, Rx35/15

35 sec Hold Rx1 Start 30 sec with 8/5 push-ups, Rx2 5/3 push-ups, Rx3 Hold

2) Bench Press

2 x 5 same

2x 4 same can not be more than 20# heavier than previous set

2 x 3 same /same as above

3) 3 RFT

Sled Pull D/B 45/25

Hspus Rx1 15, Rx2 10, Rx3 15/8 push-ups

10 Sumo Hi Pull (Set has to be Tng or 5 Burpee penalty) Rx1 115/75, Rx2 95/65, Rx3 75/45

10 S2O - Same weights as above