19.5 Quads, Biceps, and Lats

Woof, hopefully if you did Open 19.5 over the weekend you also came in on Monday to hit some complimentary movement to help recover from the sheer volume of squatting and upper pulling (and, to a lesser degree, upper pushing).

We’ll stay above parallel one more day and use Tuesday’s program for three fun little pieces: a run where you pick the pace (more leg flush & recovery, and as fast or slow as you want to go), a bench press strength progression to a heavy single (upper pushing in a different plane, and some "#swolemate fun early in the week), and a midline & skill met-con in the form of a variant on the classic benchmark WOD “Annie.”

Enjoy, and then it will be back to some squatting movements on Wednesday!

WOD For 03-26-19:

On a Running Clock…

A) 0:00 - 5:00

800m Run:

You Pick The Pace

B) 5:00 - 20:00

Bench Press:

6-5-4-3-2-1

Climb to a heavy single as your technique allows

C) 23:00 - 33:00

For Time (10 Minute Cap):

80-60-40-20

Double Unders

40-30-20-10

AbMat Sit-ups