Wod-ocalypse

10:30 am

A.
"The Montego Massacre"
5 sets for times of:
30 Kettlebell Swings (62)
100m Hill Sprint

yeah, it's steep.

2:30 pm

B.

Bench Press

* Set 1 – 6 reps

* Set 2 – 4 reps

* Set 3 – 2 reps

* Set 4 – 6 reps

* Set 5 – 4 reps

* Set 6 – 2 reps

Rest 3 minutes between sets.

C.

Four sets of:

Weighted Stationary Dips x 15-20 reps

(weight if possible, or bodyweight only if that rep range is ambitious for you without additional weight)

Rest 90 seconds

Weighted Prone Plank Hold x 60-75 seconds

(use chains or stack plates on your back)

Rest 90 seconds

D.

Row, Run, Swim or AirDyne for 15-20 minutes @ 75-80%

5:30 pm

E.
3 rounds for max reps of:
1 minute Shoulder touches
1 minute GHD Sit-ups
1 minute Rope climbs (15 ft)
Rest 1 minute

Results:
A) 1:22, 1:38, 2:22, 2:50, 2:46 - ouch.
B) 225 X 6, 250 X 4, 275 X 2, 235 X 6, 260 X 4, 290 X 2
C) Dips - 4 X 15 + purple band, Plank Hold - 75s, 75s, 64s, 65s + 45 lb
D) 20 minutes AirDyne - 5.44 mi
E) 28/22/3, 27/23/3, 24/20/3