Strength
Bench Press 1×5 at 40% 1RM
Bench Press 1×5 at 50% 1RM
Bench Press 1×3 at 60% 1RM
Bench Press 1×3 at 70% 1RM
Bench Press 1×3 at 80% 1RM
Bench Press 1×3+ at 90% 1RM

Rest as needed between sets.

Rule of 8. Complete as many reps as you can on the final set, if less than 8, continue sets until 8 reps have been done.

GP/OPEN WOD
Every 2 mins:
Row 150/130m in 30 seconds
90 seconds rest
Increase by at least 1 meter each round

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July 11, 2016

Monday 07.11.2016

Strength Bench Press 1×5 at 40% 1RM Bench Press 1×5 […]
July 9, 2016

Saturday 07.09.2016

GP Wod Team Nutts For time: 10 HSPU (each) 15 […]
July 8, 2016

Friday 07.08.2016

EMOM for 7 1 Hang power snatch+ 1 OHS+ 1 […]
July 7, 2016

Thursday 07.07.2016

Nina representing Gantry on the beach in Crete