Friday (repeat WOD from 3/21)

18
Jul

Friday (repeat WOD from 3/21)

Peak 180 – Group Class

Can’t stress enough the importance of recording data. Not enough members put their scores in wodify and so when we repeat wods there’s nothing for you too look back to retest your fitness. Start putting your scores in!!!!!

Weightlifting

Metcon (Weight)

5 Sets of tempo Bench Press as follows (building):

Set 1/2: 6 reps

Set 3/4: 4 reps

Set 5: 3 Reps

Tempo is 30×1 so 3 seconds down, nothing at the bottom, right up and 1 second at the top.

*After each set perform 8 Bent Over Barbell Rows, make sure to pull bar into bottom of rib cage and keep back straight on all reps.

*Rest at least 90 seconds between rounds. Treat this as a strength and try not to move to fast through it.

Performance

Metcon (AMRAP – Reps)

2 min AMRAP:

Buy-in 18/15 Cal Ski

Max DB Power Cleans (50/35)

2 min AMRAP:

Buy-in 18/15 Cal Row

Max Push-ups

2 min AMRAP:

Buy-in 30 RKB Swings (53/35)

Max Slamball (40/30)

Repeat each AMRAP but try and beat the score of the first time through. Second round “buy-in” as follows:

-14/12 Cal Ski

-14/12 Cal Row

-30 RKB Swings

*Rest 2 min between each AMRAP….Work hard, earn that rest!!!!

*Scale: PC w/ Hang Power Cleans

Scale Push-ups w/ either HR Push-ups or using Abmat or Barbell