DATE – Thursday May 22nd
Warm-up: Shoulder circles + band pull aparts + presses
Down dog calf stretch + dive bomber push-ups
Mobility: Lacrosse ball pecs on post working into flexion + extension
WOD A) Wendler Bench Press (Week 1, Cycle 2)(17 min)
*Remember to inflate your 1RM bench by 5lbs
**% for this cycle will be based off of 90% of your 1RM. This will be referred to as your “training max”. For example, if your 1 rep max Back Squat is 100lb then you will use 90lb to calculate your working %
1×8-10 @ barbell
1×5 @ 40-45%
1×5 @ 50-55%
1×3 @ 55-60%
*Rest 60s between warm-ups sets
1×5 @ 65%
1×5 @ 75%
1×5+ (ME set) @ 85%
*Rest 2-3 min between working sets
**Go hard on the ME set but stop when you feel like the next rep will cause your technique to breakdown
WOD B) Death by Push-ups + Box Jumps (24/20”)
On the first minute complete 1 push-up, then 1 box jump, on the second minute complete 2 + 2. Continue on up the ladder adding one push-up and one box jump each minute as long as you can complete the reps.
Your score is your last completed full round # plus any extra reps in your last uncompleted round.
Scale push-ups so that 10-12 rounds is attainable (use a bench or box as needed)
Once you are out, continue to work doing 20s plank + 20s Hollow rock or hold + 20s rest until everyone in the class has finished.
WOD C) Run 2km for time (4 block laps)