Warm-Up:
Coach’s choice
WOD prep:
Prep the loads to WOD weight
WOD:
Superset Push & Pull not for time
10,9,8,7,6,5,4,3,2,1
Bench Press @ BW
1 arm dumbbell row each arm (50,35)
200 m run or 20/15 calorie bike after the dumbbell row is complete.
*Today is a lower intensity WOD. Use the bike or run as recovery and try and keep a steady controlled pace.
The loads should be challenging. The first 5 sets of bench you may break into 2 sets. You should not fail any reps on the bench. Make sure you have a spotter on the bench at all times.
Post WOD:
CFS Brief:
Day 2 WLC
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Goldilocks And The Three Bars: 85-95# Bench | 35 DB
I felt like Goldilocks today as my first weight was too light, my second was still a bit light, and the third would have been just right. Still got great work on the Bench Press with Becka and Michelle. Very nice to bring the intensity down for the day. Thanks Jon!!
Superset push pull. #135 BP, #48 KB pulls.