Partner Rowing Warm Up:
10 Minutes:
Partner A: Rows to 150m, for every meter partner A rows over 150m, they must perform that many strict-burpees (burpees with an honest push-up)or candlesticks
Partner B: As soon as partner A gets off of the rower, partner B starts on their own 150m row.
Bench Press Loading:
1 Sets x 10 Reps @45/35
2 Sets x 5 Reps (lightweight)
3-4 Sets x 5 Reps (increasing weight)
WOD:
9 Sets For Load:
Bench Press 5-5-3-3-3-1-1-1-1
Time: N/A
Loading: 5/5
Skill: 2/5
Volume: 2/5
Intermediate and Beginner:
Same as Rx
Limited Equipment:
EMOM 18
Minute 1: 30 Seconds DB Tempo Floor Press
Minute 2: 30 Seconds Alternating DB Renegade Row
Movement scaling options:
Bench Press: Decrease loading and increase reps, DB Pressing options.
Cool down:
2 Sets For Quality:
1 Minute Top of Dip or Plank Hold
15 Single-Arm Ring Rows / Arm
1 Minute Chin-Over-Bar Hold
15 Single-Arm Ring Rows / Arm
Accumulate:
1 Minute Doorway Pec-Stretch / Side
1 Minute PVC Cuban Press