WOD – 208.2 –

Durability

Powell Raise – 3 sets of 12 reps – short rest – light weight

Skill/Strength

Board Press – 5 sets of 8 to 10 reps

-Load it up nice and heavy

Home-cooked board press made with a yoga blog and some sort band . . I actually like the yoga block a lot better than a board press. Unlike a board, the yoga block has some give to it, which makes it much less of an abrupt pause point. You can saw it in half, get Velcro stickies and now you have a multi-adjustable board press, with a 2 and 4 inch option. . . The reduction in range of motion and spare the shoulders some of the deep extension that one might get in a normal bench. Plus, it can act as a nice change up from traditional bench. . . . #trackandfield #sportsperformance #exercisescience #training #train #science #strengthandconditioning #strength #strengthtraining #strengthtrain #train #lift #weights #conjugate #powerlifting #weightlifting #cscs #exercisephysiology #squat #bench #deadlift #fitness #strengthcoach #strongbyscience

A post shared by Max Schmarzo (ATC/CSCS/MS) (@strong_by_science) on Jun 30, 2018 at 9:39am PDT

WOD

5 Min AMRAP

AirBike – Max Calories

The goal today is simple. Try to achieve the highest average wattage possible with a relatively constant pace throughout the entire 5 minutes. For example, some guys might want to try and keep the wattage just over 400 for the entire 5 minutes and others might set their targets on 350. All you have to do is set a target that you know is achievable but will really test your willpower! If you find yourself entering the 5th minute and not seriously suffering, try and floor it to the finish line!

Scores from Wednesday

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