WMW5.1 DE Bench then 15:00 AMRAP, STOH, Pull Ups, Squats, Russian KBS wod

[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”]
-DE Bench press
75% 1 RM + Bands x3 x4-8
[accordion title=”S&C WOD”]
-15:00 AMRAP
5 STOH (Shoulder to overhead) 42.5/35kg
10 Pull ups
15 Squats
20 Russian KBS 32/24kg
[accordion title=”Assistance”]
Work on the skill of the clean, hit some drills.
[accordion title=”Cool Down”]
-Immediately ride 400m post workout. Focus on good skill for the duration of this ride.
[accordion title=”Intent”]
Speed bench, try now to use bands. Its good to go light and fast to get you power and also endurance. Then a wod to let you go longer in a wod. STOH to keep your upper body strong then Russian KBS, heavy to get you strong hips and lower back.

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