“Haven’t Benched In Awhile…”

***1st… After Performing This WOD… I Decided To Change It A Little Bit… In A Good Way… For You… A Little More Rest… And A Shorter Row… You’re Welcome…***

We Haven’t Benched Press In Awhile…

Got Anything Left In Your Upper Body?!?! Anywhere?!?!

This One Is Tough!!!

A Lot Of “1 Round Plus” Is Expected… At Least The 1st 2 Rounds…

Hell… Just Getting 1 Round Is Going To Be Hard…

For Today… We Have A 30 Min Total WOD…

27 Mins of Work… 3 Mins of Rest… But Not Really Rest!!!

There Will Be 4 6-Min Cycles… And 1 3-Min Cycle… With A 1 Min Rest After Cycles 1… 2… & 3… You Will Have 5 Different Scores… 1 Score For Each Cycle…

Mando… Rx’d…

Cycle 1… 1 Round + 14 Push Ups

Cycle 2… 1 Round + 17 KettleBell Swings

Cycle 3… 2 Rounds + 18 KettleBell Swings

Cycle 4… 5 Rounds

Cycle 5… 50 Calories

And No Hand Release Push Ups!!!

Real… Legit… Push Ups!!!

I Know… Amazing Right?!?!

When You Come In Today… Set Up Your Bench/Bar/Rack… Grab Your KettleBell… & Grab Your AbMat… That’s It… No Plates!!!

Happy Friday!!!

***And… Don’t Forget About The Saturday Sweat Sesh!!! 8:45AM Start Time… That Means Be At The Station BEFORE 8:45AM… AND YOU MUST SIGN UP BEFORE 8AM Saturday Morning!!!***

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ALRIGHT… HERE WE GO!!! Slight Change…

Strength/MetCon…

***Bench Press…  Cycle 1: @ 45%… Cycle 2: @ 55%… Cycle 3: @ 65%… Cycle 4: @ 75%…***

***Push Ups… “Real” & Pretty Push Ups!!! There Will Be A “Nice” MOD…”

***KettleBell Swings… Rx’d: M-53lbs/F-35lbs…***

30 Min Total WOD…

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As Many Rounds/Reps As Possible in 6 Mins:

12 Bench Press

24 Push Ups

36 KettleBell Swings

48 Sit Ups

***1 Min Rest/Change Out Weight…***

As Many Rounds/Reps As Possible in 6 Mins:

9 Bench Press

18 Push Ups

27 KettleBell Swings

36 Sit Ups

***1 Min Rest/Change Out Weight…***

As Many Rounds/Reps As Possible in 6 Mins:

6 Bench Press

12 Push Ups

18 KettleBell Swings

24 Sit Ups

***1 Min Rest/Change Out Weight…***

As Many Rounds/Reps As Possible in 6 Mins:

3 Bench Press

6 Push Ups

9 KettleBell Swings

12 Sit Ups

***Straight Into…***

3 Min Max Cal Row… TIME!!!

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3…2…1…GO!!!

Mando

1.23.2020 WOD & Scores…