Workout: Thursday, May 16, 2019

Red Wolf CrossFitClass: Workout of the Day

Red Wolf Crossfit - WOD

Bench Press 10-8-6-4-20
Bench Press Every 2 minutes for load:
#1: 10 reps @ 60%
#2: 8 reps @ 70%
#3: 6 reps @ 80%
#4: 4 reps @ 85-90%
#5: 20 reps @ 50%

*If you don’t have a 1RM to reference then perform the sets at perceived effort or base percentages off an estimated 1RM.

Body Armor – Optional
3 sets:
15 Overhead Banded Tricep Extension
30 sec Side Plank (Left)
15 Dumbbell Zottman Curls
30 sec Side Plank (Right)
* rest as needed

Advanced: Straight arm side plank; elevate the top leg and hold; hold a dumbbell overhead

Sacko
21,15,9 (10 minute cap)
Strict Pull Ups
Strict Dips

Fitness:
21,15,9
Choose between Ring Row, Seated Pull Ups, Jumping Pull Ups
Push Ups or Push Up Negatives

Rx+
Wear 20/14# Vest