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OUR BLOG

Fri.11.8.13

By CoachBo | In WOD | on November 7, 2013

Warmup: 500m row, 25 push ups, 25 dips

WOD: 3 rounds

Round 1 (Use 65% Bench 1RM):
5 x Close grip Bench Press
5 x Wide grip Bench Press
5 x Normal grip Bench Press

Between rounds do 20 DB rows (each side)

Round 2 (Use 75% Bench 1 RM)
3 x Close grip Bench Press
3 x Wide grip Bench Press
3 x Normal grip Bench Press

Between rounds do 20 ring rows

Round 3 (Use 85% Bench 1 RM)
Max reps Close grip
Max reps Wide grip
Max reps Normal grip

50 sit ups, 50 supermans

Roll out and stretch

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