WOD for Friday, Oct 19, 2018

Strength 19-10-2018

1a) Close Grip Bench Press: 3 x 8-10. Rest 45s.

  • add weight each set building to a moderate/heavy set of 8-10.
  • This is 3 ”work sets”, so weight jumps should be minimal.
  • Class will do floor press

1b) Banded Pull-aparts: 3 x 25. Rest 45s.

Conditioning 19-10-2018

5 Rounds, NOT FOR TIME:
2 Turkish Get-ups (1 on each side)
10 Kipping Pull-ups
20 USA Swing (24/16kg)

  • Rx+: Strict Pull-ups
  • 20:00 Soft Cap
  • Score = favorite type of workout or movement

Extra Credit 19-10-2018

Abs w. plate Switch: 4 x 20s work/20s rest.

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