WODs

11.21.18

11/20/2018

11.21.18

 

A.

 

Three sets for max reps of:

 

 

 

Unbroken Bench Press (Males = 100% of Bodyweight/Females = 75%)

 

 

 

Rest 15 seconds

 

 

 

Unbroken Strict Pull-Ups

 

 

 

Rest 3 minutes

 

 

 

Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.

 

 

 

 

 

 

 

B. Conditioning

 

 

 

Every 6 minutes, for 18 minutes (3 sets) for times:

 

 

 

Row 500 Meters

 

 

 

50 Double-Unders

 

 

 

20 Push Presses (115/75 lbs)

 

 

 

Optional Programming

 

 

 

A.

 

Deadlift

 

*Set 1 – 10 reps @ 50% of 1-RM

 

*Set 2 – 10 reps @ 60%

 

*Set 3 – 8 reps @ 75%

 

*Sets 4-5 – 5 reps @ 80%

 

 

 

B.

 

Three sets of:

 

Weighted Stationary Dips x 10-12 reps @ 20X1

 

(place the weights on a dip belt behind you so that the plates rest against your butt – it will help you focus on more triceps engagement)