Wednesday, January 29, 2014 WOD: (13 of 17 week strength cycle)

Renegade Rowing WOD: 2 x 1k row, 5:00 rest, 2 x 500m row w/3:00 rest, 2 x 250m row w/1:30 rest

 

Strength: Warm-up to 90% of 1RM, then

Press

1 rep @ 102%

1 rep @ 100%

1 rep @ 97%

1 rep @ 95%

1 rep @ 90%

 

Bench Press

1 rep @ 102%

1 rep @ 100%

1 rep @ 97%

1 rep @ 95%

1 rep @ 90%

 

Honor WOD: "Thomas Holohan", 3RFT, 5-OHS @ 75%, 10-V-ups, 15-burpees