Tuesday 11/21/17

Strength: Weighted Pull up

5, 4, 3, 2, 1, 1, 1, 2, 3, 4, 5

increase weight up to second single then decrease as needed

WOD: 1 mile run + Bench Press

Run 1 mile for time
Then (not for time) max bench press
Rx weight for bench is BW for male athletes, 70% BW for female athletes
Scaled weight is 50% BW for male athletes, 35% BW or female athletes
After completing bench, 6 sec will be deducted from mile time for ea rep completed Rx. Deduct 2 seconds per rep if completed scaled. Final score = Mile Time – (Bench Reps x Modifier).

Accessory:

SA DB Preacher Curl
3 x 12, rest 15 sec between sets and sides
Slight Incline DB Fly
3 x 12, rest 60 sec between sets