Running and Endurance Workshop on Saturday, March 16th
Couple spots left! Click here for more info
WOD for Wednesday 031213 – Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups
5 sets @60% of your 1 set max (ie, if your max set is 10 reps, you’ll do 5 sets of 6 reps)
5 reps @50%
3 reps @60%
3 reps @70%
4 sets of 3 reps @80%
Time Cap: 15 minutes
Post Bench Press Loads and Workout Time to Comments
Complete the Strength & Conditioning Warmup for 3 rounds BEFORE class begins. During the skill segment, perform 5 sets of Deadhang pullups. Determine the number of reps for each round by taking 60% of your 1 set max. Rest two minutes between sets.
For the strength segment, follow the warmup progression and then complete 4 sets of 3 reps at 80% 1RM. Rest no more than 2 minutes between these work sets. The entire strength segment shouldn’t take longer than 20 minutes.
For the conditioning workout, scale your pullups and pushups as necessary. Situps done on the Abmat with feet anchored is ok. Time cap is 15 minutes.
Avoid these Bench Press fails today!