Warmup:
550m Run
Then...2 Rounds
10 OHS
10 Push Press w/ light bar
10 Pushups
10 Ring Rows
WOD: (Use 1/2 your 1RM#)
AMRAP- 7 Minutes
3 Bench Press
3 Situps
6 Bench Press
6 Situps
9 Bench Press
9 Situps
And so on....12-15-18-21-24...
Grimlock: 15 Rounds + 3 Bench Press
ReplyDelete95# Bench
Starscream: 18 Rounds + 11 Situps
ReplyDelete58# Bench Press
Ironhide: 18 Rounds + 7 Bench Press
ReplyDelete53# Bench Press
Jolt: 18 Rounds + 6 Bench Press
ReplyDelete80# Bench Press
Shockwave: 18 Rounds + 19 Bench Press
ReplyDelete58# Bench Press
Jazz: 18 Rounds + 13 Bench Press
ReplyDelete33# Bench Press
Rampage: 18 Rounds + 6 Bench Press
ReplyDelete115# Bench Press
Prowl: 18 Rounds + 16 Bench Press
ReplyDelete85# Bench Press