Warm up
3 sets
1:00 Row (moderate)
5 Wall Ball (light)
:30 Handstand Hold
10 Single Arm High Pull (each arm, moderate)
5 Muscle Clean (45/35)
10 Single Arm Bench Press (each arm, moderate)
-Then-
Warm Up to Power Clean and Bench Press weight.
Scoring: Checkbox
Dumbbell Bench Press (Optional)
Optional:
9 Dumbbell Bench Press @ 6.5/10 RPE
9 Dumbbell Bench Press @ 7.5/10 RPE
7 Dumbbell Bench Press @ 8/10 RPE
7 Dumbbell Bench Press @ 8.5/10 RPE
5 Dumbbell Bench Press @ 9/10 RPE
*10 Speed Push Up after each set.
OPTIONAL b/c of the Bench Press in the workout today
Scoring: Points
Barbell Back Rack Step Ups
14 Barbell Back Rack Step Ups (7 each leg) @ 7/10 RPE
12 Barbell Back Rack Step Ups (6 each leg) @ 7.5/10 RPE
10 Barbell Back Rack Step Ups (5 each leg) @ 8/10 RPE
10 Barbell Back Rack Step Ups (5 each leg) @ 8.5/10 RPE
10 Barbell Back Rack Step Ups (5 each leg) @ 9/10 RPE
Scoring: Load
Partner Throwdown Friday! Metcon: In a 30 minute window: 2000m Row -then- 30 Rounds of Holleyman 5 Wall Balls (20/14) (10/9ft) 3 Handstand Push Ups 1 Power Clean (225/155) -then- Max Bench Press (225/155) *Split Row and Bench and reps as desired. Alternate rounds of Holleyman with your partner __________________________ Individual version: In a 20 minute window: 1000m Row -then- 15 Rounds of Holleyman 5 Wall Balls (20/14) (10/9ft) 3 Handstand Push Ups 1 Power Clean (225/155) -then- Max Bench Press (225/155) *Split Row and Bench and reps as desired. Alternate rounds of Holleyman with your partner *We changed to a 20 minute window for individuals to not have ~10 minutes at the bench press station. Scaled: In a 30 minute window: 1500m Row -then- 30 Rounds of Holleyman 4 Wall Balls (20/14) (10/9ft) 2 Handstand Push Ups 1 Power Clean (185/125) -then- Max Bench Press (185/125) *Split ALL work and reps as desired Individual Version In a 20 minute window: 750m Row -then- 15 Rounds of Holleyman 4 Wall Balls (20/14) (10/9ft) 2 Handstand Push Ups 1 Power Clean (185/125) -then- Max Bench Press (185/125)
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