WOD - 9/23/15


Skill: Bench Press

Strength: Every 2 min. for 10 min.: 2 Snatch 75%

WOD: 5 Rounds

  • 8 Bench Press (40% of 1RM)
  • 10 cal. Row
  • 20 Sit-ups

Post Workout: 3 Rounds

  • 8 GHD hip extension
  • 10 BB rollouts

Challenge of the Week: Max muscle ups in 1 minute.

*Post score to whiteboard

Pull-up Program

Day 2:

  • 3x100m farmer carry (choose a challenging weight to carry, while maintaining good posture)
  • 3x5 chin-ups (Reverse grip-pull, or jump, to get chin over the bar and lower back to full extension.)
  • 3x10 barbell bicep curls (every rep should be controlled but difficult)
  • 3x30-45 sec. L-sit hold

SWIM WODs are on Fridays! Please come dressed in swim attire and bring goggles. We will go over swimming efficiency tips on Friday and how to be successful during the swim workouts!