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Monday Funday 04082024

WARMUP


Skills

EMOM 10

Min 1. 100 m run / bike

Min 2. 3-5 muscle ups /transitions

Sub for muscle ups / bar / strict ctb band


WOD

RX

From 0:00-10:00:

For time:1,600-m run

10:00-20:00:

Build to a 5-rep-max bench press.


Level 2


From 0:00-10:00:

For time:

1,000 m run

10:00-20:00:

Build to a 5-rep-max bench press.



Level 3

From 0:00-10:00:

For time:

800-m run

10:00-20:00:

Build to a 5-rep-max bench press.


ABOUT THE WORKOUT

INTENDED STIMULUS

  • Hard 1-mile run effort followed by a heavy 5-rep bench press.

  • Around 5 sets to build to a heavy 5-rep bench press.

  • 2:00 rest between bench press sets.

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