Wednesday WOD 2/21/24

STRENGTH
Bench Press 5×3 @ 80% of 1 RM
Then
3 Rounds
10 Barbell Row + 10 Dumbbell Z Press
10 Barbell Row + 10 Dumbbell Z Press
8 Barbell Row + 8 Dumbbell Z Press

WOD

5 sets:

5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
-rest 1:1 between sets-
* Each shuttle run is 25 feet down + 25 feet back (50 feet total)

STRENGTH
Bench Press 5×3 @ 80% of 1 RM
Then
3 Rounds
10 Barbell Row + 10 Dumbbell Z Press
10 Barbell Row + 10 Dumbbell Z Press
8 Barbell Row + 8 Dumbbell Z Press

WOD

5 sets:

5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
-rest 1:1 between sets-
* Each shuttle run is 25 feet down + 25 feet back (50 feet total)

STRENGTH
Bench Press 5×3 @ 80% of 1 RM
Then
3 Rounds
10 Barbell Row + 10 Dumbbell Z Press
10 Barbell Row + 10 Dumbbell Z Press
8 Barbell Row + 8 Dumbbell Z Press

WOD

5 sets:

5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
1 Handstand Walk (25ft) (or 2 Wall Walks)
5 Shuttle Runs
-rest 1:1 between sets-
* Each shuttle run is 25 feet down + 25 feet back (50 feet total)