WOD for Wednesday, Jan 03, 2018

Strength 03-01-2018

1a) Close Grip Bench Press Clusters: 5 x 2.2.2 (10s). Rest 2:00
– Work up to a challenging set.
– These are NOT done touch n go. Reset on each rep.
– Goal for today is 80% of 1RM.
– Beginners: 5 x 5, only adding weight if form permits.
– If needed sub a Close Grip Floor Press

1b) Banded Pull-apart: In between sets perform 10-15 Slow and Controlled Banded Pull-aparts.

Conditioning 03-01-2018

1 Rope Climb
12 Alternating DB Snatches (50, 30)
200 Meter Run

  • Rx+: (Legless Rope Climb)
  • Alternate Scaling Options for 200m Run: 30s Assault Bike or Ski Erg or 200m Row or 45s Farmer Carry Carry (32/24kg)

Extra Credit 03-01-2018

2 Rounds of:
25 KB Hammer Curls
25 Rollback Tricep Extensions
1 Banded Alphabet on each side
*Rest as needed between sets.
*Weights are intended to be light

Open Gym

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