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WOD for Thursday 092712 – Click Here For Today’s Schedule
Bench Press (50%)
9 sets of 3
–Rest–
20-15-10-5 Reps For Time:
Dumbbell Thrusters (40/25)
Ring Pushups
Post Bench Press Loads and Workout Rounds to Comments
The goal is to move the weight as quickly as possible for each attempt. There should be no “grinding” of any reps. If you cannot perform all of your reps at this speed then you need to use a lighter load…regardless of whether you’re at 50% or not. Perform 3 sets each at a wide, medium, and narrow grip.
For the conditioning workout, make sure you lock out each Thruster in a full overhead position and squat below parallel at the bottom. If you can’t do your pushups on the rings, try doing them on parallettes.
Proper Positioning for Ring Pushups
[youtube]https://www.youtube.com/watch?v=m8GZlHJulc8[/youtube]