05.02.2019 WOD

1
May

05.02.2019 WOD

A. Mobility & Warm-up

B. Strength
Speed Bench Press
5 sets of 3 reps (complete within 3 seconds

Superset with;

Pendlay Row
5 sets of 3 reps

Rest 1 minute between sets.
Make sure to get 2 to 3 warm-up sets with lighter weight, then go after it💪🏼

Skip to 1:45 of the following YouTube video for instructions/demo for speed bench & Pendlay Row.

C. Met-con

“Black Jack”
20 Kettlebells Push-ups, 1 sit-up
19 KB Push-ups, 2 sit-ups
18 KB Push-ups, 3 sit-ups
So on, so forth until you get to,
1 KB push-up, 20 sit-ups
For time
Remember the reps always add up to 21.