Stamina & Strength - 7 Rounds for Time:
- Bench Press x 3
- Power Clean x 5
- Dumbbell Push Press x 7
Cooldown and Core - 4 Rounds:
- Trapbar Shrugs x 10
- Weighted Dips, max set
- Side Bends w/ 45 lbs. x 10
- Floor Sweepers w/ 135 lbs. x 10
Post time for WOD in comments.
What is the RM % for each lift (Bench, Clean, Push Press)? Even though its max set, how many reps should we get on dips?
ReplyDeleteRM% for bench is approx. 75%. For cleans, I did 165...but would recommend b/w 135-155.
ReplyDelete10-12 rep range for weighted dips.
Bench- 205 (First 4) 185 (last 3)
ReplyDeleteClean- 135
DB Push Press- 40 lb DBs
10:29
Is that a bad or good time for this workout? Also switched up the weight after 4 sets of bench in fear of failing and crushing myself if I kept the weight. Had a few close calls.
14:26 round 1 and 2: 175lbs bench 135lbs clean 40lbs db press. 3-7 155lbs bench and 115 clean
ReplyDelete