180118

Training Plan WOD For Thursday, January 18th, 2017:

Wod With Class:
5 Rounds:
50 Dubz
10 HSPU, or KB Z-Press
1 L-Sit Rope Climb @ 15 ft.

Bench Press:
3 Rounds of Bench Press:
70% x 5
75% x 3
85% x 1+

Complete a set of Bench Press every 2 minutes for 9 rounds. The goal on the plus set is 6-9 reps. If you can easily get 12 reps, increase your 1RM and recalculate your percentages. If you cannot get 6-9 reps, lower your 1RM and recalculate your percentages. Superset with Weighted Strict Ring-2-Sternum, Weighted Pegboard, or Weighted legless Rope Climb.