WODs

9.27.19

09/26/2019

9.27.19

 

A.

 

Every 3 minutes, for 15 minutes (5 sets) of:

 

Bench Press x 1 rep @ 21X1 + 3-4 reps @ 10X1

 

Perform the first rep with a controlled descent and 1-second pause (“one-one-thousand”) on your chest; then immediately perform 3-4 reps with no tempo restriction. All five sets should be performed with at least 5% more weight than was used last week. A good goal would be to use 80+% of your 1-RM bench press established on September 9th. Focus on moving the barbell as quickly as possible from your chest to full elbow extension.

 

 

 

B. Conditioning

 

Complete as many rounds and reps as possible in 12 minutes of:

 

4 Strict Pull-Ups

 

8 Pull-Ups

 

12 Ring Dips

 

16 Push-Ups

 

 

 

*If you would like to play with ring gymnastics skills, consider performing the following complex for 12 minutes:

 

1 Strict Ring Muscle-Up

 

4 Ring Muscle-Ups

 

8 Ring Dips

 

16 Push-Ups

 

 

 

Optional Accessory Work:

 

A.

 

Two sets of:

 

30 second Wall Sit (Add load to front rack if needed)

 

30 Kettlebell Goblet Squats (24/16 kg)

 

30 second Wall Sit (Add load to front rack if needed)

 

30 Kettlebell Deadlifts

 

Rest 90 seconds