WOD: Thursday 26/09/2019

Every 3 mins, for 15 mins (5 sets) of:

Bench Press x 2 reps @ 21X1 + 4-6 reps @ normal tempo

Perform the first 2 reps with a controlled descent and 1-second pause (“one-one-thousand”) on your chest; then immediately perform 4-6 reps with no tempo restriction. Focus on moving the barbell as quickly as possible from your chest to full elbow extension.

then:

Three rounds for time of:
10 Single-Arm Dumbbell Push Press* (left side – 15kg/25kg)
10 Single-Arm Dumbbell Push Press* (right side – 15kg/25kg)
20 Toes to Bar

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

Post weights and times to comments.