Group Warm-up
200m Community jog, followed by
6 min AMRAP:
5 push ups
10 air squats
15 sit Ups
Daily WoD
12′ AMRAP AAB/BENCH
In teams of 2, one working on the AAB, the other on the bench press:
12/10cal AAB a) 10/8 b) 8/6 (from where you found the bike, no roll out today)
10 Bench Press (135/95) a) 115/80 b) 95/65
Once both requirements are met, switch positionis. A round is completed when you’ve finished both the bike and the bench press as well as your partner.
Score = Total Rounds + (Cals and Reps in the uncompleted round)
Coach’s Notes
With the bike, you can pedal with your legs, push and pull with your arms. Today would be a good day to really focus on leg drive and the pull in your arms. Leave the push for the bench press.
Mobility
Roll Posterior
Lax Chest