WOD for Friday, Dec 21, 2018

Strength 21-12-2018

1a) Medium Grip Bench Press: 5 x 5, adding weight each set. Rest 60s-120s.
– Rest longer as the weight gets heavier.
– Option: 5 x 5 with one weight for all sets.
– Class does floor press

1b) Strict Inverted Rows: 5 x 8-10. Rest 60s.
– change grip every set ie. pronated, supinated, wide, close.
– Option: wear a vest + elevate feet (makes harder)

Conditioning 21-12-2018

For Max Reps:
3:00 of DB Renegade Rows @50s/30s
3:00 of Banded Pushdowns (or Max Calories Ski Erg)
3:00 of Barbell Curls @ 20/15kg barbell
3:00 of Hang Muscle Cleans @ 20/15kg barbell
3:00 Max 20m. Trips of Front Rack Carry @24/16kg

Extra Credit 21-12-2018

5 Minutes of Parasympathetic Breathing OR Light Foam Rolling

Open Gym

Make a note of your achievements in 'Open Gym'