Then EMOM for 8 minutes (4 rounds) alternate through
- Station 1 – 5 x Hanging Leg Lifts to L-Sit (hold 1-2 seconds at top)
- Station 2 – 10 x Russian Twist @ 12kg
- Station 3 – 5 x Barbell Glute Bridges @ 110lbs
Then inspired by a Bench Press WOD from CF Invuctus on May 19, 2020.
Every 2 minutes, for 10 minutes (5 sets) of Bench Press
- Set 1 – 5 reps @ 70-75%
- Set 2 – 3 reps @ 80%
- Set 3 – 2 reps @ 85%
- Set 4 – 2 reps @ 87%
- Set 5 – 1 reps @ 90%
Rest 2 minutes, and then…
Every 3 minutes, for 6 minutes (2 sets) of Bench Press
- Set 6 – 1 rep @ 95%
- Set 7 – 5 reps @ 70-75%
Results: Bench Press 160-175-195-205-210-215-160lbs.