Performance
A. Take 15min and build to tough 5 reps on the bench
B. 10 rounds for time, of:
4 Box Jumps (30/24″”)
6 Russian KBS (Heavy)
8 Hand Release Push-Ups
Competition
wod will be posted at gym
Close grip bench press
7/23/14 Wednesday
Performance
A. Close Grip Bench Press @ 20X1; rest 3min b/w sets
3 reps @ 50% of possible 1RM
2 reps @ 75% of possible 1RM
1 rep @ 85%
1 rep @ 90-95%
1 rep @ 101-103%
Optional
1 rep @ exceed set 5
*use rest time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions
B. Bar Dips; max reps @ 20×1 x 3 sets, rest 2min
C. Complete as many Burpees as possible in 3 minutes
*75 burpees would be beast mode
Competition
Wod will be posted at gym
7/15/14 Tuesday
Performance
A1. Close Grip Bench Press; 3-5 reps x 4 sets, Rest 30sec
A2. Heavy Kettlebell Swings; 15-20 reps x 4 sets, Rest 2 minutes
*If you get all 20 reps on KBS go up in weight.
B. AMRAP in 10 minutes of:
10 Dumbbell Ground to Overhead
100 Meter Run
10 Ring/Bar Dips
100 Meter Run
Competition
Wod will be posted at gym
7/1/14 Tuesday
Performance
A. CGBP; Establish a tough 3 reps in 12min
B. CGBP; 1 set max reps at 75% of above
*Post weight used and reps.
+
Complete 35 shoulder to overhead reps for time @ (135/95)
*Bar starts on the floor.
*At the top of every minute, do 10 lateral jumps over the bar.
*10 minute time cap
Competition
Wod will be posted at gym
1/3/14 Friday
Performance
A. Bench Press; 6 sets, rest 3 minutes between sets
*Use this rest time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions
Set 1 – 50% of possible 1-RM x 3 reps
Set 2 – 75% of possible 1-RM x 2 reps
Set 3 – 85% of possible 1-RM x 1 rep
Set 4 – 90-95% of possible 1-RM x 1 rep
Set 5 – Test 1-RM
Set 6 (optional) – Exceed Set 5 weight
B. In teams of 2, partners alternate to complete three sets each of:
400-Meter Row
50/30 Push-Ups
Competition
Wod will be posted at gym