Skill Work:
On a 10:00 clock:
Build to a challenging set of 5 bench presses
WOD:
5 rounds for time:
Double-KB front-rack carry (50 ft) (53/70 lb)
15 bench presses (105/155 lb)
Intended Stimulus: 11-14 Minutes
Intermediate:
5 rounds for time:
Double-KB front-rack carry (50 ft) (35/53 lb)
15 bench presses (75/115 lb)
Beginner:
5 rounds for time:
Double-KB front-rack carry (50 ft) (18/26 lb)
10 bench presses (35/45 lb)
Home Workout:
5 rounds for time:
Double-dumbbell front rack carry (50 ft) (35/50 lb)
15 double-dumbbell bench or floor presses (35/50 lb)
Movement scaling options:
Front rack carry: Load, distance
Bench press: Load, reps, dumbbell options, floor press
Cool down:
Accumulate:
1:00 banded shoulder stretch/arm