SWOD:
Bench - 1×2@50%, 1×2@60%, 1×2@70%, 1×2@80%, 2×2@90%
V Ups - 4×15
sets x reps
If you don't know your 1 Rep Max, use trial and error. The last two sets should be very difficult. Aim for approx 2-3 minutes of rest between each set.
-Coach Casey
lWOD:3 min AMRAP x 5
6 DB clean & jerk
9 Push ups
1 min rest
Rest 1 min and repeat for 5 rounds (amraps). You start your count of rounds where you ended the previous round.
-the doll