WOD: Friday 250523

Chest day, Best day!

• Coaching Brief & Class Overview

Today, we are tackling an upper body strength focused session with our ladder style Bench workout that has us going up to 3 reps heavy, while adding in two drop sets of 5 and 7 reps. This helps to reinforce form, mechanics, and muscular endurance. We will then plan to transition to the workout today that has us tackling a challenging effort on the Bike followed by a quick set on Push-Ups and then up for some good sets of Toes to Bar in the remaining time of a 2:00 AMRAP. This style workout forces a little more aggressive pacing and the ability to recover quickly with only 1:00 rest between sets.

strength: bench press

Go every 2 mins.

Bench Press 1x7 at 70% 1RM

Bench Press 1x5 at 75% 1RM

Bench Press 1x3 at 80% 1RM

Bench Press 1x5 at 75% 1RM

Bench Press 1x7 at 70% 1RM

metcon: “We’re Not Worthy”

5 rounds, 2 mins each, for max reps of:

16/13 Assault Bike

15/10 Push-ups

Max reps in remaining time Toes-to-bars

Rest 1 min

Accessories:

3 rounds for quality of:

12 Dumbbell Pull Overs, pick load

12 Dumbbell Skull Crushers, pick load

Standing Paloff Banded Press Hold, L 30 secs/R 30 secs