WOD: Saturday 250201

Big fan of all this benching recently. Not so much the air bike.

• Coaching Notes

Today, we are getting after a fun max rep workout that will build muscular endurance and stamina with the focus on quality form and mechanics while building quality volume. The way this workout should flow is that each athlete starts on a different station and rotates on the minute until they have hit all 3 stations and then the athletes all rest on the same minute. If you change this to a 4 person team workout you could flow this in a waterfall fashion and have the person resting before the Bench Press spot and then work into the workout on a 1:00 Rotation.

metcon: "Wartortle"

5 rounds, 1 min per station, for max reps of:

Bench Press, 135/95 lbs

Deadlift, 225/155 lbs

Air Bike Calorie

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Accessories:

3 rounds for quality of:

12 Dumbbell Chest Flies, pick load

12 Dumbbell Hex Press, pick load

12 Ring Hamstring Curls