A. Strength (00:15-00:35)
Today are performing a superset of shoulder width bench press and inverted rows. The purpose is to train the triceps, biceps, and back.
Medium Grip Bench Press: 8-8-6-6-4-4 Rest 45s.
– adding weight each set
– Beginner: 6 x 6
Inverted Rows: 6 x 10 Rest 45s. (barbell in rack)
– 1st 3 sets – pronated grip
– Last 3 sets – supinated grip
B. Conditioning (00:35-00:55)
”Open WOD 12.1”
Note: partner up to have a judge who counts your reps, and set yourself a target for every minute you want to hit, top games athletes got around 140 reps
Alternating DB Curls: 3 x 10 each arm Rest 60s between sets