WOD – Improve Everyday

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Today’s intention is to Build strength and power through aerobic condition that increases. A steady rising intensity that can be brought back down with rest in between each round. We also incorporate breathing exercises to help with a variety of things such as controlling our heart rates, lowering stress and anxiety and even improve our energy levels. The goal is to improve a little everyday!

A) BARBELL BENCH REVIEW

Review & Teach
Position of hands
Trajectory of the elbows
Position of the low back and glutes

B) WOD – STRONG

20 min AMRAP:
Bench Press Max Reps
100 meter KB Farmer Carry
100 foot Heavy Sled Push
100 meter Sprint on Assault Runner / True Form
– rest 90 seconds after each round

//Fitness: BP (95, 65), DB’s (50, 35’s), Sled (180, 135)
//Performance & Compete Rx: BP (155. 105), KB’s (70, 55), Sled (180, 135)

***Bench press: should be able to perform at least 10-12 reps unbroken
***Every athlete must use a spotter

C) BREATHING EXERCISES

5 Min Breathe work Laying
5-5-5-5
Inhale Nasal – Inhale Hold – Exhale Mouth – Exhale Hold
ROMWOD
5 min – 2-3 Positions

by Peak360° CrossFit / 07.11.2018

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