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WMW3.5 DE Bench then Rowing, Thrusters and Kettlebells

Friday WMW3.5 14/2/14
[accordion title=”Warm Up/ Skill Transfer”]
-Run 200m @ 90-98 cadence
-Hit some warm up reps of the back squat prior to the working weight. In-between MWOD areas of need and reverse hyper
-No run/row today
[accordion title=”Strength”]
-DE Bench 80-85% of 1 RM x2 x5-10
[accordion title=”S&C WOD”]
-3 Rounds each for time of:
Row 500m
15 Thrusters 42.5/35kg
21 KBS
Rest 1:2
[accordion title=”Assistance/Skill”]
-GHD Sit ups 3-5 sets
[accordion title=”Cool Down”]
-Immediately run 200m post workout. Focus on good skill for the duration of this run.
[accordion title=”Intent”]
DE Bench, light and fast to improve your strength power and endurance for holding a good position on the bike. Then another short fast workout, this time we want you to race every round as an individual TT. Then rest twice the time it took you to perform the previous round. Finish off with some GHD sit ups, gradually build on last weeks GHDs.


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