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WOD 20171219

18
Dec

WOD 20171219

Strength
Six sets of:
Bench Press @ 20X1 tempo
when you get to above 85% of 1rm, Rest 3 minutes between sets

Perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 3 reps
* Set 2 – 75% of possible 1-RM x 2 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

Metcon
Against a 3-minute running clock, perform the following:
Run 400 Meters
Max Calories of Airdyne or row

Rest 3 minutes between sets, and complete a total of 3 sets for max calories.

*weather sub-25 burpees for run

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