WOD - Samstag

Skills:

Back Rack Walking Lunge : 30-20-10, rest 1 min

Back Rack Walking Lunge 30-20-10

 

Use the heaviest weight you can for each set.

Rest 1 min between sets.

 

Strength:

"Death By" - Bench Press (close grip) : 20/10 kg + 5 kg / 1 min

Death By Bench Press (close grip)

With a continously running clock perform:

1 Bench Press (close grip), 20/10 kg in the first 1 min

1 Bench Press (close grip), 20/10 kg + 5 kg in the second 1 min

1 Bench Press (close grip), 20/10 kg + 10 kg in the third 1 min

...

Continuing this for as long as you are able.

 

WOD:

The Seven

7 rounds for time of:

7 Handstand Push Ups

7 Thrusters, 135/95 lbs

7 Knees To Elbows

7 Deadlifts, 245/175 lbs

 

 

 

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