Thursday

A) Wide Grip Bench Press

5 x 3 @ 85%

B) Tabata Mash Up

- Med Ball Squat Cleans
- Push Ups

C) Conditioning:

AMRAP 15

- 10 Pull Ups
- 20 Weighted Sit Ups (45/30)
- 8, 10, 12, 14, 16 Squat Cleans (95/65)

- WOD BREAKDOWN -

A) Many of you seemed hesitant to get yourself to go wide enough last week when we did these. It's easy to compare the difference of regular bench and wide grip, to the difference between conventional deadlift and sumo. It's going to feel awkward, and you might not be as strong from this position. If that's the case, great! That means we found a weakness of yours that needs to be addressed so that your regular bench press goes up!

B) You know you love tabata...I certainly do (from a coaching standpoint, that is) because it does a great job prepping everyone for the high intensity conditioning that follows!

C) A well balanced METCON to cap our workouts with! Start the first round with 8 squat cleans, and increase the squat cleans reps by 2 each round , and continue that trend until the AMRAP is finished. For the sit ups, anchor your feet with DBs, and use an Ab Mat if you wish.