dec. 2 2021

DEC. 2:

Bench Press 2-2-2-2-2-1-1-1-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

Complete sets every 1 min for 10 mins.

Start at 80% 1RM.

We are progressing the loads here and starting to get up into some heavy singles. We want all sets at or above 80% 1RM. Ideally we get up close to above 95% 1RM on the final lift of the day for a single.

MAIN WOD:

For 3 cycles:

AMRAP in 4 mins of:

10 Dumbbell Bench Press, 50/35 lbs

2 Rope Climbs

10 Box Jumps, 24/20 in

Rest 2 mins between each cycle.

For each cycle restart the AMRAP

Today, we are definitely chasing the pump and working into a challenging push-pull combo with bench press and rope climbs. Goal here is to keep the dumbbell bench press unbroken and then move quickly on the rope climbs before hitting the next set of box jumps. We put the rest in there to manage classes better and keep intensity high. Spend some time going over rope climb technique before the WOD.

L2: 35/25, 1 Rope Climb

L1: 30/20, 2 rope pull to stands, 10 box step ups

Limited Equipment Variation:

For 3 cycles:

AMRAP in 4 mins of:

10 Dumbbell Bench Press

6 Strict Chin-ups

10 Chair Jump Overs

Rest 2 mins between each cycle.

For each cycle restart the AMRAP.

Bodyweight Variation: For 3 cycles: AMRAP in 4 mins of: 10 Push-ups 6 Strict Chin-ups 10 Chair Jump Overs Rest 2 mins between each cycle. For each cycle restart the AMRAP.