WOD: Monday 241111

• Coaching Notes

Today the focus is on testing our 5RM Bench Press. We will then be adding in a simple escalating ladder of Strict Pull-Ups and Push-Ups with a nice little shakeout run between efforts. This workout is simple and adds some volume bodyweight pushing and pulling to the mix to get athletes building capacity and allowing them to just go without thinking too much during the workout.

strength:

Every 3 mins for 12 mins.

5 Bench Press, @ 65-70% and Building to a New 5RM.

metcon: "Santeria"

As many reps as possible in 12 mins of:

3 Strict Pull-ups

6 Push-up

6 Shuttle Runs, 50 ft

6 Strict Pull-ups

12 Push-ups

6 Shuttle Runs, 50 ft

9 Strict Pull-ups

18 Push-ups

6 Shuttle Runs, 50 ft ...

Continue adding 3 Strict Pull-up and 6 Push-up reps each round until time expires.

accessories:

4 rounds for quality of:

12 Barbell Skull Crushers, pick load

12 Glute Bridge Dumbbell Pull Overs, pick load

Kettlebell Front Rack + Overhead Carry, pick load, L 50 ft/R 50 ft