WOD for Wednesday, Mar 06, 2019

Strength 06-03-2019

1a) DB Bench Press, neutral grip: 4 x 8-10. Rest 30s.
1b) Weighted Wide Grip Pull-up: 4 x 2. Rest 30s.

  • take 2-3 ”ramp-up sets” then perform 4 challenging sets for both 1a and build to a heavy 2 of 1b.
  • Class does DB floor press
  • Pull-Up scale is unweighted, or partner assisted x 4-5 reps per round.

Conditioning 06-03-2019

AMRAP 7:
Row 250 Meters
1 Rope Climb
10 USA Swing @ 24/16kg

Rest 60s

AMRAP 7:
Row 250 Meters
10 Hand Release Push-ups
10 Wall balls @20/14

  • Rx+: Legless Rope Climbs, 10 HSPU in place of HR Push-ups

Extra Credit 06-03-2019

Banded Pull-apart: 4 x 50. Rest as needed.
– change grip every set i.e. supinated or pronated
– this should be 50 continuous reps without stopping.

Open Gym

Make a note of your achievements in 'Open Gym'

Leave a Reply