Wednesday, April 12, 2017

Power

Banded Bench Press (red/orange):
Min 0-2: 5 reps @ 50%
Min 2-4: 4 reps @ 60%
Min 4-6: 3 reps @ 70%
Min 6-8: 1 rep @ 75%
Min 8-10: 1 rep @ 80%
Min 10-12: 1 rep @ 90%
Min 12-14: 1 rep @ 95%
Min 14-16: New 1 RM

WOD
7:00 EMOM:
9 Box Jumps (24/20)
*Max Rep Wall Balls In Remainder Of The Minute

*Score is total number of wall balls

Post WOD
100 Banded Reverse Flys

Tip of the Day
When your score depends on the second movement of the minute, there is no time to waste getting there.  Once you're there, find a pace that you can work non stop for the remaining time.  If you must break, make it small and force yourself to get back to work.  Wall balls are a great movement for working on controlling your breathing.  You should not have to hold your breath at any time.