Wednesday January 23rd

image1 (14)dry feb 1

Today’s WOD

Bench Press 5RM

+

3 Rounds

5 Bench @ 85% of 5RM

5 Weighted Ring Dip at heaviest from last cycle

+

5 Rounds

21 KB Snatch 2/1.5

15 V-Up

9 Ring Dip

Coaches Notes:This is a great day for athletes to come in and get a pump on. The focus should be on sound mechanics, making sure everyone is focuses on moving well. Make sure you scale the workout appropriately.

Score: Time to Complete Intensity

Scaling for Intensity

  • DB Snatch → Reduce Weight → Reduce Reps → Russian KB Swing
  • V-Up → Sit Up → Anchored Sit Up → Banded Sit Up

Ring Push Up → Tricep Push Up → From Knees → to a Box → DB Bench Press

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s