A. Bench Press @ 55% + Against Double Band Tension - 8 x 2 rest 30 seconds
B1. Double Unders x 30 seconds Max reps rest 15 seconds
B2. Shoulder to Overhead 115/75 x 30 seconds Max reps rest 15 seconds
B3. Max UB Muscle Ups (sub butterfly pull-ups) rest 3 minutes x 3 sets
C. Chest Supported Rear Delt Flys 3 x 25 rest 1 minute
+
"The Chief"
5 rounds:
AMRAP 3
3 Power Cleans 135/95
6 Push-Ups
9 Air Squats
rest 1 minute
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ReplyDeleteA) Bench press 4×5 @ 225
ReplyDeleteIncline DB bench press 3×5 @ 90
B) Rings didn't have enough head clearance so I didn't do the dip
57, 27, 8
59, 27, 8
61, 28, 8
C) Done
D)
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DeleteThe blog decided it was cool to just delete everything I wrote 😑
ReplyDeleteI completed everything but just a side note my shoulder and wrist injuries seem to be getting worse. May take a break the month of october, maybe do class wods instead.
Squats will fix that
DeleteStarted with the wod: 5,5,4,4,5 I was very conscious about the squat and didn't rush them. Then benched 105. Did the delt flys next with #5. Around 50 du, 10 sto and 7 ring dips. Max reps is hard when u do this last.
ReplyDelete