Another butt kicker today Whew! Everyone finished within the time cap today, great hustle everyone! Special thanks to Mohammad for making sure no man was left behind. That’s the spirit we love to see! Flo here is your rope climbs; so grab your socks guys!
Wednesday’s WOD Goals:
Today’s Strength, take 7-8 sets and progressively build to a 1RM Close Grip Bench. Then for the Metcon there will be Rope Climbs, Toes to Bar and Snatches. The Snatches are intended to be light for this one and capable of being done in 2 sets. Use a weight you can Muscle Snatch.
Close Grip Bench Press
Work up to a 1 Rep Max. Rest 2 minutes
– Take 6-8 sets to build to a max.
– Beginners: Perform 5 x 5-8 reps. Adding weight if form permits. Rest 90s-2 minutes
“Up the Wall”
1 Rope Climb
15 Power Snatch (75, 55)
Rx+:(Legless RC) (95, 65)
L3: (65, 35) (3 Strict Chin-ups)
L2: (55, 25) (3 Strict Box Assist Chin-ups)
L1: (45, 25) (8 Ring Rows)
Rolling Tricep Extensions: 3 x 15. Rest 60s