Every 3 minutes for 18 minutes
- 3 x Bench Press @ 80% of 1RM
- 3 x Wall Walks
Then every 2 minutes for 6 minutes
- 8 x TRX or Ring Chest Flys
Then taken from Street Parking Daily WOD from 5. January.
For total reps, AMRAP in 3 minutes of
- 12 x Alternating Dumbbell Snatch @ 20kg (6 per hand)
- 8 x Pushup plus Pull Through @ 20kg Sandbag
Rest 1 minute then repeat for a total of 5 rounds. Score is total reps over all 5 rounds.
Results: Used 165lbs for the Bench Press. Metcon 49-49-49-46-44 reps (10 rounds plus 37 reps).