Wednesday October 17th

Warm up- 4 rounds
10 push ups
run 200
10 ring rows

Bench press
Build up to a one rep max. reps will look something like this
5,5,5,3,3,1,1,1+ (as many sets of as you need until you miss)

***********Read your scaling options, we want at least 10 reps on the bench press, pick a weight where you can get at least 10 reps

5 rounds for max reps of: Rest time between rounds is to full recovery. this is not a timed a wod.
Body-weight bench presses

Scroll for scaling options.
Post reps for both exercises in all rounds.

Compare to 131104.


The Bench Press

This workout offers five max-effort attempts at each exercise, regardless of how you modify the movements. Choose something that will allow you to get 10+ reps of each, even as you fatigue. Give yourself ample rest time after the pull-ups before beginning the next round of bench presses so you recover enough to get another big set.

Intermediate Option
5 rounds for max reps of:
¾-body-weight bench presses

Beginner Option
5 rounds for max reps of:
Ring rows