Strength
Tempo Bench Press 10×3
10 sets
3 Tempo Bench Press (60-70%)
Tempo = 3 sec down/no pause/1 sec up/no pause (3010)
-rest 60-90 seconds between sets-
WOD
21 EMOM:
1) 15 Push Ups+ 8 Strict Chin Ups
2) 8 Sandbag over Shoulder (rpe 7-8)
3) 15/12 Cal Ergo
4) 10-14 reps Dual Kettlebell Front Rack Alternate Legs Reverse Lunge (rpe 7-8)
———-
HYROX CLASS 18:30
STRENGTH -10 EMOM-
3 Paused Back Squat
WOD
“BATMAN & ROBIN”
TEAM OF 2
For Time
1600m Ergo
50 Kb Swings
50 Sandbag Box Get Over
1400m Ergo
40 Kb Swings
40 Sandbag Box Get Over
1200m Ergo
30 Kb Swings
30 Sandbag Box Get Over
1000m Ergo
20 Kb Swings
20 Sandbag Box Get Over