WOD for Friday, May 18, 2018

Strength 18-05-2018

1) Speed Close Grip Bench Press: 5 x 5 @50%, on the minute.

2) Pull-up Volume Accumulation. Rest 90s between sets. Change grip every other set ie. wide grip pull-up, shoulder width pull-up, regular grip chin-up, close grip chin-up.

  • Aiming between 20-35 reps total in 5-7sets.
  • Add weight if possible.
  • Partner assisted as needed.

3a) 1-Arm KB Row w. rotation: 3 x 10 ea. Rest 30s.
3b) Heavy Banded Single Arm Banded Pushdowns: 3 x 10-15 ea. Rest 30s.

4) RKC Plank: 4 x 15-20s. Rest 60s.

Extra Credit 18-05-2018

Finisher:
60s Max Rep Push-ups

  • Rx+: 60s Max Rep Ring Dips

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