7.17.24 WOD

1:30 Row
into
2 Rounds
30 Mini Band Glute Bridges
5 Barbell Good Mornings with Monster Band Around Knees
5 Hand Releae Push Ups

Then..

Deadlift
(week 2 of 6)

Every 2:00 x 5 Sets
Set 1: 10 @ 52-55%
Set 2: 8 @ 57-60%
Set 3: 6 @ 62-65%
Set 4: 6 @ 65-69%
**Set 5: 10 Deadstop Deadlifts @ 42-47%

*after each of the 5 sets complete 3 Box Jumps for Height with a step down

Then…

Rogue Pump n Row challenge
2,000m Row
Followed by
Max Bench Press reps
*Each successful Bench press takes off 10 seconds of your row time

20:00 CAP
Bench press weights:
Rogue Pump n Row challenge (Time)
2,000m Row
Followed by
Max Bench Press reps
*Each successful Bench press takes off 10 seconds of your row time

20:00 CAP
Bench press weights:
men: 50% of bodyweight
women: 50% of bodyweight
Rx men: Bodyweight
Rx women: 75% of bodyweight.

20:00 is a long, meaning you have time to recover after your row and you cant pace the row.
You get 1 attempt at a max effort set of bench press, and each rep takes :10 off your row time. Your score is your row time with the reps deducted (:10 for each rep)