Workout of the Day 8/7/2013


Bench Press 3-3-3-3-3


Every min on the min for 15 min Perform

1 power Clean@75% of 1RM Power clean

2 rope climbs

Extra Work

-Accumulate 10-30 HSPU negatives or

Accumulate 5-20 Strict Handstand push ups

-5×9 Strict toe to rings or bar

Post your loads to comments.


3 responses to “Workout of the Day 8/7/2013

  • Alex.

    Bench Press: Sets of 3 @ 225/235/245/245/245–I had a great time benching with Big Mike and Jayson in what Coach Cris called the “Meathead” corner! We like ’em big weights!
    WOD: Due to shoulder did power snatches @ 115 lbs. (grab bar at collars, make bar go zoom to over head, put bar down), pull ups with red & blue bands. Note the workout was scaled down to 1 rope climb or 5 pullups per round. Still tough!
    Extra work: Mobility only.
    6 a.m. was rocking today!!

  • Joshua

    Bench: 225, 245, 255, 265(1), 225, 225
    Wod: PC @ 185#. Rope climbs for first 6 rounds. 5 strict pull-ups for the last 9 rounds.

  • Alex.

    Excellent Joshua!!

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