A) Wide Grip Bench Press
5 x 5 65%
B) Prison Rules
2 Power Cleans & 1 Power Jerk
(155/105)
C) Conditioning:
3 Rounds for Time
- 21 Thrusters (95/65)
- 15 T2B
- 9 Burpees
- WOD BREAKDOWN -
A) Wide grip means bringing your grip out AT LEAST one fist length wider on each side. The purpose of these vs regular bench is that this targets your chest a lot more, and decreases your tricep stimulation. Usually peope can't go quite as heavy with these.
B) Every :15 for 7 min. Yeahhhhhh buddy. No squats.
C) This is to be short and intense. Strive for unbroken thrusters. Regardless, this should be a sprint. I'm thinking this should be done in around 10 min.
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