WOD 07/22/2022
2 Rounds of:
3-5 Ring Push Up/
3-5 Strict Chin Up/
5 K2E/
5 GHD Back Extension
@ Easy pace with smooth controlled tempos; Rest 60 Seconds after each round
+
3 RFT of:
5 D.B. HPC (HBDX2)/
5 D.B. Burpee Over Box/
5 D.B. Push Press
5 D.B. HPC (HBDX2)/
5 D.B. Burpee Over Box/
5 D.B. Push Press
@80% Sustainable Pace; 90 Seconds Rest
Please choose appropriate DB weight and Box height.
——-
B: Bench Press (3/3/3 Last set to a 3RM)
Warm Up as needed
+
3/3/3 Last set should be a 3RM @20X1; Resting as needed between sets.
+
3/3/3 Last set should be a 3RM @20X1; Resting as needed between sets.
-18 Minute Cap
——–
C: Weighted Pull-ups (5@75/80/85%)
3-5 Minutes To WU 80% of Heavy set of 5 From 07/08/22 @21X2 + 5 @75/80/85%; Rest 60 Seconds Between sets.
———
D: Deadlift (3/3/3 Last set to a 3RM)
Warm up as needed
+
3/3/3 Last set should be a 3RM @20X1; Resting as needed between sets.
+
3/3/3 Last set should be a 3RM @20X1; Resting as needed between sets.
-18 Minute Cap
