Saturday, February 26

Rebuild: 8:30a

A) 3 Sets

1. Wide Grip Bench Press @ 30X0 Tempo, 4.4 (rest 10sec with the bar on the rack between sets of 4) Rest 30sec

2. Push Ups - As many reps as possible in 20sec - FAST REPS
   Rest 2-3mins and back to 1st

NOTE - On bench we are aiming for maximal loading at the prescribed tempo. This overload will demand that all the muscle fibers get recruited. Challenge yourself with load. On the pushups, we are following up on a short 30sec rest with the focus being SPEED. We want fast reps. This will fully exhaust the chest before a long rest and a second set and third set.

B) 3 Sets

1. Dumbbell Pull-Over; 3111 Tempo; 10-12reps Rest 60sec

2. Alternating DB Bench Press; 20X0; 14-18 Steps Rest 60sec

3. Banded Push Down; 10X1; 15-20reps Rest 60sec and back to 1

Community WOD 9:30a

Part A

Complete as many rounds as possible in 15 mins of:

15 Row Calories

12 Thrusters, 95/65 lbs

9 Toes-to-bars (V-Ups)

Complete in teams of 3, alternating complete rounds.

Rest 5 mins until B.

Part B

Complete as many rounds as possible in 15 mins of:

12 Row Calories

9 Burpee Over Rowers

9 Devil Press 50/35 (or DB Snatch)