Wednesday 01.10.24

Warmup

Movement Prep/Activation
3 min Air Bike (:30 easy, :20 mod, :10 fast)
-into-
6 min AMRAP
:30 Jump Rope
3 Wall Ball Squats
3 Wall Ball Push Press
3 Wall Balls
5 Bench Press (empty bar- Build across sets)

Strength

Bench Press

Warmup sets: 5-6 mins
-then-
Build to a Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *

Partner WOD

Teams of 2
60/48 Calorie Air Bike
80 Wall Balls (14/10)
60 Wall Balls (20/14)
40 Wall Balls (30/20)
60/48 Calorie Air Bike

*Note – Weight goes up on WB each rd
** Bigger sets on WB’s is the stimulus, not sets of 10.
Rd 1 – No more than 4 sets (20 before switching)
Rd 2 – No more than 4 sets
Rd 3 – No more than 4 sets