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Thursday 11232023

Stretch day

25 min stretch !!


STRENGTH

7 sets for load:

3 bench presses

– Lift once every 3:00.

– Increase loading across as many sets as possible.

– Take the barbell from a rack and use a spotter if available.

– Begin the first set around 75-85% of your 1-rep max bench press.

– Rest with your remaining time in the 3:00 interval.


WOD PARTNER

RX

AMRAP 20:

400-m run

50 KB swings (53/70 lb)

400-m single-KB farmers carry

– PARTNERS run together and break up the other two movements as needed.

Level 2

AMRAP 20:

400-m run

50 KB swings (35/53 lb)

400-m single-KB farmers carry

– Partners run together and break up the other two movements as needed.

Level 3

AMRAP 20:

200-m run

30 KB swings (20/25lb)

200-m single-KB farmers carry

– Partners run together and break up the other two movements as needed.


SKILL WORK

Post-workout:3 sets:

1:00 plank hold (accumulate)

20 strict sit-ups

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