TEAM WOD
In teams of two, with only one person working at a time, complete the following for time:
Run 800 Meters (as a relay)
50 Strict Pull-Ups
100 Push Presses (95/65 lbs)
150 Alternating Reverse Lunges with a Kettlebell in Goblet Hold (24/16 kg)
100 Push Presses (95/65 lbs)
50 Strict Pull-Ups
Run 800 Meters (as a relay)
SPORT
A. Bench Press
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight
Rest as needed, but at least 3 minutes between sets. Leave the weights on the bar when you finish, you’ll come back to this.
Movement Standard – Your butt must remain on the bench throughout the lift.
B. Take 5-8 minutes to build to a 3-RM Overhead Weighted Pistol (barbell)
Perform all 3 reps on one leg, and then switch legs and perform 3 reps on the other.
*You may need to start with a PVC pipe, training bar, 15 kg or 20 kg barbell…then add load from there.
C. For max reps:
Bench Press x Max Reps @ 85% of today’s 1-RM
D. Complete 100 Wall Ball Shots in as few sets as possible:
Unbroken Wall Ball Shots (20 lbs) x Max Reps
Rest EXACTLY 60 seconds
Goal is four sets or fewer. Note total sets taken and total time to complete 100 reps.