Hang ‘Em High
Look over to the right!
That’s how much time you have left to register for the 2013 Reebok Strength & Conditioning Open!
Get on it! We’re covering your registration fee!
WOD for Tuesday 030513 – Click Here For Today’s Schedule
Skill:
Deadhang Pullups
Test for 1 set max (no more than 3 attempts)
Strength:
Bench Press
5 reps @45%
5 reps @55%
3 reps @65%
5 sets of 4 reps @75%
Conditioning:
5 rounds of
2 minute AMRAP:
50 Double-Unders
Max Effort Abmat Situps
1 minute Rest
Post Back Squat Loads and Workout Loads with Burpees Completed to Comments
For the skill work, after a short group warmup, you will establish a max set of Deadhang Pullups. Take no more than three attempts to do it.
For the strength segment, follow the reps and % progression up to 90% and then take 2-3 attempts at a 1RM. Failing is ok, but know your capacity and don’t be stupid.
For the conditioning workout, in 2 minutes perform 50 Double Unders and then as many Abmat situps as possible in the remaining time. Rest 1 minute and perform 5 total rounds. Sub 25 parallette jumps if you don’t have Double Unders at all, but if you have intermittent DUs then go for attempts.
Bench Press Setup with Mark Rippetoe
[youtube]http://www.youtube.com/watch?v=SQutODgl2J4[/youtube]