Tuesday’s WOD – January 12th

DAY TWO/ TUESDAY / January 12th
Mobility & Dynamics FIRST!
Trainers Standard
Warm-up:
Invisible “Fran”:
21-15-9
Pull-ups
PVC Thrusters

Weightlifting Form:
Bench Press breakdown:

WEIGHTLIFTING/ LONG :
CAT ONE/TWO:
Bench Press
3-3-3-3-3-3-3 reps

CAT THREE:
Bench Press 3-3-3-3-3-3-3 reps

The intermediate athlete can perform the workout as prescribed. Warm-up prior to the first working set of 3.

CAT FOUR:
Bench Press 5-5-5-5-5 reps

The repetitions in each set have been decreased to allow more technical practice at a lighter load. Warm-up with 3-5 sets prior to your first working set. Log the heaviest set of 5 lifted.

After-party:
Tabata Kettlebells 

8 cycles 20 seconds work/ 10 seconds rest

Crunch 20 seconds work/ Flutter Kicks 10 seconds work (no rest)

8 cycles