WOD – Wed, Apr 23
STRENGTH
Bench Press (GOALS + GUIDANCE: Build to a 9/10 effort (could do 1 more reps at this weight) or 90% of your 1 rep max, and hold the same weight across for all four sets. Remember to always have a spotter!)
CONDITIONING
“Same Same” (AMRAP – Reps)
4 x AMRAP 1
1 – DB Step Ups, 20″
2 – Wall Walks
3 – Row for Cals
MCx: 50/35
MAx: 35/20, modified wall walks
MVx: 25/15, inchworm + 10 plank taps
GOALS + GUIDANCE: For today’s workout, you’ll spend one minute at each exercise, trying to accumulate as many reps as possible. Choose a dumbbell weight for the step ups that you can hold onto for one minute straight, with a target of 15-20 reps in the minute. Find a steady pace on the wall walks that allows you to walk right back up the wall when your chest hits at the bottom. Target 5-ish wall walks. Then, push your pace on the row with a target 10-18 cals per minute. Record your grand total (step ups + wall walks + cals).