Thursday, September 27, 2012
BENCH WOD
Warm up: 300 m row, 10 tot mb cross push ups, 10 ring rows, 10 box jumps.
Skill Focus: Bench Press
2 x 5, 1 x 3
Bench Press using the following loading pattern
80% X 5 reps
85% X 3 reps
90% X 3 reps
95% X 2 reps
95% or more X 2 reps
3 minutes between sets
WOD
10 Hang Power Snatch 115#/75# (in larger classes, share bars or 2 heats) beginners can use db's and 5 ea arm
15 ring dips
3 RFT
Post 2rm bench and time for score
Yesterday's workout but this deserved a posting all it's own. . .
Thanks for tire Stephen!
BENCH WOD
Warm up: 300 m row, 10 tot mb cross push ups, 10 ring rows, 10 box jumps.
Skill Focus: Bench Press
2 x 5, 1 x 3
Bench Press using the following loading pattern
80% X 5 reps
85% X 3 reps
90% X 3 reps
95% X 2 reps
95% or more X 2 reps
3 minutes between sets
WOD
10 Hang Power Snatch 115#/75# (in larger classes, share bars or 2 heats) beginners can use db's and 5 ea arm
15 ring dips
3 RFT
Post 2rm bench and time for score
Yesterday's workout but this deserved a posting all it's own. . .
Thanks for tire Stephen!