6/9/2022

wod-thursday

W.U.  Group

Core:  100 x Alt Plank Shoulder Taps

Strength:  Bench press

  • Establish a 10 RM in 10 Mins

then

EMOTM for 9 Mins

  • Min 1:  Max Bench Press @ 50% of 10RM
  • Min 2:  Max Effort Ring Rows
  • Min 3: REST

W.O.D 15-18 MIN NOT for Time

  • 5 x KB Suit Case Deadlifts into 7  x KB Bent over rows (1 arm) then switch
  • 12 x Heavy Shrugs
  • 9 x Strict Dips (Bench, Matador + Bands, Rings)
  • 6 x Chin Ups