01.10.2019 WOD

9
Jan

01.10.2019 WOD

A. Mobility & Warm-up

B. Strength
Bench Press (Week 1 of 4)
65% x 5 reps
75% x 5 reps
85% x MAX REPS

C. Metcon
“Blackjack”
20 Hand release push-ups, 1 Russian twist (25/15 lbs plate)

For Time
20 Hand Release Push-Ups, 1 Russian Twist*
19 HR Push-Ups, 2 Twists
18 HR Push-Ups, 3 Twists
…continue this pattern until…
2 HR Push-Ups, 19 Twists
1 HR Push-Ups, 20 Twists

* Use 25/15 lbs plate for Russian Twist. Left + Right = 1 rep.