Wrap Those Pits
FREE Gymnastics Seminar for all CFD Athletes!
Saturday, September 29th – Register here
WOD for Wednesday 091912 – Click Here For Today’s Schedule
Bench Press
9 sets of 3 reps @50% 1RM
–Rest–
10-9-8-7-6-5-4-3-2-1 Reps For Time:
Overhead Squat (95/65)
Burpees
Post Bench Press Loads and Workout Time 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, you will take the overhead squats from the floor. Use a rack only if you must. For the burpees, jump to a height 6″ above your standing outstretched arm.
Dynamic Bench Day
[youtube]http://www.youtube.com/watch?v=vfPX2zDxico[/youtube]