Strength
Bench Press
5-5-5-5
WOD
3 Rounds
500m Row
15 Back Squats (135,95)
20 Push-ups
Level 2- (115,75), 15 Push-ups
Level 1- (95,55), 10 Push-ups
Let’s see some great push ups today. ย Make sure to keep your core tight and lead with your chest on the decent. ย Your chest should touch the ground before your legs do. ย On the way up keep that midline stable and make sure the shoulders and hips rise together. ย Remember, a push up is just a plank in motion. ย If you can’t do a perfect push up, it’s all good, it’s alright, use a resistance band to help keep your midline tight. ย If you can do a few perfect push ups from your toes but 15 at a time takes a lifetime, talk to your coaches and scale to 10 or 5 a round.
Weekly Strength – Benchmark Schedule
Travel/At Home WOD
100 Plank Ups
100 Air Squats
100 Sit Ups
100 Hollow Rocks