Home Gym
1230
Warm Up
Wrist Mobility
Face down / Face up scorpions
Pass throughs
12x45 Bench Press
Bench Press
rest 2-3 minutes between sets
12x75
10x95
8x115
6x135
4x155
2x165#
then
2 sets of 6 reps 135# 3 board bench press. It was fun to finally play with the boards.
Conditioning
4 rounds for time of
400 m walk
20 abmat sit-ups
10 box step ups (24")
3 pull-ups
I ended up adding a 50# sandbag to the walk for the last 3 rounds. This was a good WOD that rested my calf and also focused on some core and single leg work. It took me 30:01 to finish the 4 rounds.
Metcon programming was adapted from CFG which had 800 m run, db snatches and db box step overs.
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