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WMW3.1 ME Bench Press then CF Games Open wod 12.5

[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Hit some warm up reps of the Deadlift prior the working weight. In-between MWOD (stretch, massage etc) areas of need
-No run/row today
[accordion title=”Strength”]
-ME Bench Press
Find your 1 rep max
[accordion title=”S&C WOD”]
-7:00 AMRAP 3,6,9,12 reps
30/20kg Barbell thrusters
Pull ups
(lighter version of 12.5 CF games open wod)
[accordion title=”Assistance”]
Wall Walks
Perfect form, ensure back is stable. Start flat on floor and walk slow/controlled up wall 2-5 reps,  x3-5 sets.
[accordion title=”Cool Down”]
-Immediately ride 400m post workout. Focus on good skill for the duration of this ride.
[accordion title=”Intent”]
Bench press is good for you to keep a strong position on the bike. Also its a full body exercise when done properly. This week we want to find your 1 rep max, so we can retest in the future. Then a light CF games open wod. It’s good to test yourself with this type of benchmark workout. Then practice wall walks. These are the start to you doing handstand walks. Great for CNS as well as strength development.


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