WOD for Friday, Sep 27, 2019

Strength 27-09-2019

Floor Press in Bridge: Build to a 1RM in 8-10 sets. Rest 2:00

  • Build to a 1RM (do 3-4 singles above 90%)
  • sets should look like: 5-4-3-2-1-1-1-1..
  • Option: 5 x 5, adding weight if form permits.

Surprise

For time:
20-15-10-5
Push Press @60/42.5kg
Burpee Pull-ups

  • 14:00 Time Cap
  • Barbell load should allow sets of 7-10 reps unbroken

Extra Credit 27-09-2019

Banded Overhead Triceps Extensions + Banded Triceps Pushdowns: 3 x 15 + 15. Rest 60s.

Open Gym

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