9 September 2015 9 September 2015
Wednesday 9 September 2015 '9 September 2015'

JessHow much you bench?

1. Warm-up level 2
A. 5×5 Glute ham raise
B. 4 Rounds
Run 200m
10 Horizontal ring rows
2. Strength
Find your 1RM Bench Press
3. Test WOD
15-12-9
Deadlift 315/205lbs
Burpee box jump-overs 24/20″
4. Extra
Max distance HS walk in two minutes
OR
Max effort “nose and toes” HS hold in one attempt

1. Warm-up level 1
4 Rounds
Run 200m
10 Horizontal ring rows
2. Strength
Find your 1RM Bench Press
3. Test WOD
15-12-9
Deadlift 225/145lbs
Burpee box jump-overs 24/20″

1. Warm-up Base
4 Rounds
Run 200m
10 ring rows
2. Strength
Find your 1RM Bench Press
3. Test WOD
15-12-9
Deadlift 135/95lbs
Burpee box jump-overs 20/18

 

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