Box Brief:
• Mom WOD 5.13 All Class Times
• Ardmore Endurance Challenge Starts 5.15
• Wellness Week 5.17
Strength
1a): Close Grip Bench (5×5 @ 60%)
1b) Banded Pulldowns: 5×10
Complete 1a + 1b every 2min for 5 rounds
Complete 1a + 1b every 2min for 5 rounds
Intent: Week 1 of Speed Close Grip Bench Press. All sets should be fast with zero hesitation. No one should be struggling with any of their sets of close grip bench press.
Metcon
“The Legend”
4 Pistols
25 Kettlebell Swings (54/35 lbs)
50 Push-Ups
75 Pull-Ups
50 Push-Ups
25 Kettlebell Swings (54/35 lbs)
4 Pistols
25 Kettlebell Swings (54/35 lbs)
50 Push-Ups
75 Pull-Ups
50 Push-Ups
25 Kettlebell Swings (54/35 lbs)
4 Pistols
Intent: Hero Workout\ today. This workout is largely about managing volume and breaking sets before you have to. Pacing should be around 75% with the final 2 minutes elevating your pacing to 90%.
Finisher
AMRAP 6
10 Barbell Rows, supinated grip
10 Barbell Rollouts
20 Banded Pushdowns
10 Barbell Rows, supinated grip
10 Barbell Rollouts
20 Banded Pushdowns