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HB4.5 Speed Bench, 12:00 AMRAP

[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Hit some warm up reps of the speed bench prior to the working weight. In-between MWOD areas of need and reverse hyper
-No run/row today
[accordion title=”Strength”]
-DE Bench  70% 1RM x3 x4-8
keep speed fast. If you dont know your 1 RM test that instead of the DE.
[accordion title=”S&C WOD”]

12:00 AMRAP
10 Weighted step ups 20/15kg dumbbells
10 Weighted press ups 20/10kg plate on back
10m bear crawl

[accordion title=”Assistance/Skill”]
-Spend 5 minute working on a goat
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
[accordion title=”Intent”]

Speed bench, Wave  2 week 1 so 70%% plus bands and ensure it’s fast. Then a wod with a bit more upper body work mixed in with weighted step ups. Step ups to get single legs to get a dose of working solo up AND down. Also the weighted press ups are to be done right before the crawl, to get your upper body loaded in a different way.




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