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Benchmark Optimus Prime 30.11.19 (GW)

PRO/R00KIES: Buy in 1000/800 m Run 5 min Cap. 3 Min REST then Optimus Prime – 7 min AMRAP Wall Ball Shots RX 20 lb, 5 Dead Lifts RX 100kg at the top of each minute.
Workout starts with wall ball shots. At the top of each minute, starting at 1:00, complete 5 deadlifts, then resume wall ball shots. The total score will be the number of wall ball shots completed and deadlifts completed.

ENDURANCE WOD: 5 min Max meter Speed Fit, every 200 m Run Rest 30 Sec. 3 min REST. 5 min Max Cal Ski Erg, every 12 Cal Rest 30 sec. 3 min REST. 5 min Max Reps Burpees Bar touch, every 10 Reps 30 sec REST. 3 min REST. 5 min Max Cal Assault Bike, every 10 Cal 30 sec REST.

HEAVY DAY:
A.4 Super Sets 40 m backward Sled Drag + 40 m Farmer Carry.
B.3 Super Sets 20 m Waiters Walking Lunges every 10 m switch sides + 30 Sec max lateral steps with band 2 Steps left,2 right.
C.4 Super Sets 5 Barbell Shoulder Press + 12 Arnold Press.
D.3 Super Sets 12 Barbell Curls + 12 Narrow Grip dumbbell tricep presses.
E. 3 Tri Set 10 Strict Toes to Bar, 16 obligue GHD Sit Ups, 30 Sec Side Plank each side (raise the leg if possible)

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