WOD: Thursday 250206

• Coaching Notes

We will start off the day with our Bench Press strength progression that will have us working into a maximal set at 80% to end the day for some quality volume and hypertrophy work! We will then tackle a mixed strength and stability EMOM with the goal of enhancing and reinforcing positions through a wider array of motions for a full body stability session primarily focused on upper body pressing strength.

strength: bench press

Go every 2:30 mins.

Bench Press 1x8 at 65% 1RM

Bench Press 1x8 at 65% 1RM

Bench Press 1x6 at 70% 1RM

Bench Press 1x6 at 75% 1RM

Bench Press 1xME at 80% 1RM

metcon: "Cosmo"

Every 1 min for 15 mins, alternating between:

2x [ 1 Wall Walk + 3 Wall Facing Handstand Push-ups ]

12 Chest Supported Dumbbell Rows, pick load

Hollow Hold, 30 secs

Single Arm Overhead Carry, pick load, L 50 ft/R 50 ft

Rest 1 min

Accessories:

4 rounds for quality of:

12 Rotational Ball Slams, pick load

6 Tempo Ring Dips

10 Ring V-Outs