WOD – Wed, Mar 29
Warm Up
SPECIFIC WARMUP
BENCH PRESS REVIEW AND PRACTICE
Setupand mechanics
3×5 bench press
3 sets:
5 bench presses
– Build up in load.
– Rest :30-1:00 between sets.
032923 WOD (Time)
RX
3 rounds for time:
37/50 calorie row
25 bench presses (95/135 lb)
INTERMEDIATE
3 rounds for time:
25/37 calorie row
25 bench presses (65/95 lb)
BEGINNER
3 rounds for time:
17/25 calorie row
15 bench presses (55/75 lb)
INTENDED STIMULUS
14:00-18:00. Advanced athletes can push closer to 11:00.
Keep row to 3:30 or less.
Complete rounds of bench press in 4 sets or less.
Bench press load should be on the lighter side of moderate.
Cool Down
Accumulate:
2x 1:00 banded shoulder stretch/arm
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
1 set:
1:00 row (conversation pace – 16-20 stroke rate)
10 alternating scorpion stretches
:30 plank hold
10 alternating plank reach-throughs
10 groiners
1 set:
1:00 row (moderate pace – 20-24 stroke rate)
10 inch-worms
:30 plank hold
10 straight leg sit-ups (touch toes)
10 push-ups
1 set:
1:00 row (fast pace – 24-30+ stroke rate)
20 alternating shoulder taps
:30 plank hold
10 scorpions
10 hand-release push-ups