Every 2 minutes for 10 minutes
- Set 1 – 5 x Bench Press @ 60%
- Set 2 – 3 x Bench Press @ 70%
- Set 3 – 3 x Bench Press @ 80%
- Set 4 – 2 x Bench Press @ 90%
- Set5 – 1 x Bench Press @ 95%
- Sets 6 & 7 – 1 x Bench Press @ 95%+
Then a repeat of the September 20, 2019 WOD.
AMRAP in 12 minutes of
- 3 x Strict Pullups
- 6 x Kipping Pullups
- 9 x Dips
- 12 x Pushups
Resutls: Bench Press 140-160-185-160-185-205-220-220lbs/100kg (new 1RM!). Metcon 5 rounds plus 14 reps.