Tuesday, Aug 23

“Mindfulness isn’t difficult, we just need to remember to do it.” - Sharon Salzberg

Today: Reminder, there is no 5:30pm XT class

Strength:

Every 2 mins for 10 mins:

6 Tempo Bench Press, pick load @20X1 (suggested target: approx. 65-75% 1RM)

Part 2

Bench Press : 2x Max Rep

Use the same weight for each set.

Athlete Instructions

Drop down and complete at 90% of today's heaviest from A1.

Complete sets every 3 mins.

WOD:

Every 1 min for 20 mins, alternating between:

20/15 Assault Bike Calories

15 Toes-to-bars (Knee raises or v-ups)

12 Ring Dips

20 Push-ups

Rest 1 min

Athlete Instructions

The idea is to hit these numbers, but you may have to scale these numbers and/or movements to allow yourself some rest time (15 sec or so) before the next minute arrives. 

Rebuild:

Every 1 min for 20 min, alternating between:

Alternating DB Suitcase Lunges x 16 (NTE :40)

Weighted V-Ups x 10 @ 2111 (NTE :40)

Dips x 6-8 @2111 (NTE :40)

Alt. DB Shoulder Press x 6-8/each @2111 (NTE :40)