WOD Friday 5/3/19

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“Spaceship” Complete as many rounds as possible in 20 mins of: Run, 200 m 20/14 Row Calories 2 Rounds Of  “STRICT”Cindy   GENERAL: Looking for distances and modifications that allow us to get 3+ rounds today RUN: If unable to run, complete one of the following: Change row to 35/25 Calories 14/10 Calorie Assault STRICT […]

Power Hour 5/3/19

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Bench Press 1×5 at 45% 1RM Bench Press 1×5 at 45% 1RM Bench Press 1×3 at 55% 1RM Bench Press 1×5 at 70% 1RM Bench Press 1×3 at 80% 1RM Bench Press 1×1 at 90% 1RM Rest as needed between sets. Finisher: Bench press 5×10 @45% 5×10 Pendlay Rows – heavy but with good form- […]