WOD September 16, 2014 (Tuesday)

Tier 1, 2, and 3

Bench Press
3 reps @ 70% of 1 rep max bench press
3 reps @ 75% of 1 rep max bench press
3 reps @ 80% of 1 rep max bench press
3 x 1 reps @ 85% of 1 rep max bench press
3 x 1 reps @ 90% of 1 rep max bench press

(90sec rest between sets, as the weights increase use a spotter)

*Complete the following for time (16 minute time cap):

20 Deadlifts
40 Lateral Jumps
100m KB Sprint

15 Deadlifts
30 Lateral Jumps
100m KB Sprint

10 Deadlifts
20 Lateral Jumps
100m KB Sprint

5 Deadlifts
10 Lateral Jumps
100m KB Sprint

Men’s Deadlift Weight – 265, 225, 185, 145
Men’s KB Weight – 70, 53, 44

Women’s Deadlift Weight – 185, 165, 145, 125
Women’s KB Weight – 53, 44, 35

**I prefer that no one have to change weight once your workout starts, so get with a coach and make the right decision about which deadlift/kb weight will be right for you.

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