A: Bench Press Test Based on new 1 RM or highest Theoretical max achieved in the last block.
2x5 at 65% 2x3 at 75% 2x1 at 85%
Find 1 RM
B: Benchmark WOD 'Elizabeth'
21-15-9 of
Squat cleans at 135/95 and ring dips
Today's Workout (WOD):
Featured
4 mins on 4 mins off x 4
AMRAP
7 S2O 155/105,
9 deadlifts 155/105,
11 Burpee box jumps over 24/20
13 T2Bs
Start each 4 min piece back at the start.
At each new 4 minute piece remove one rep from each movement
So round 2 is 6,8,10,12 and round 3 is 5,7,9,11 ... etc.
The goal is two full rounds each time. Score each 4 min piece separately.