bench presses

Friday 7.17.2015

STRENGTH

5RM Close-Grip Bench Press

CONDITIONING

For Time:
400m Row
40 Sit-Up
40 Pull-Up
40 Double Unders
40 Push Up
400m Run

Finisher:
3 x 12 Bent-Over Rear Delt Row
3 x 90 sec Plank 

COMPETITION

3 Rounds:1 min Cal Row30 sec Muscle Up

Wednesday 7.8.2015

STRENGTH

3RM Bench Press

CONDITIONING

For Time:
100 Double Under Buy In
then
60 Sit Ups
30 Push Ups
40 Sit Ups
20 Push Ups
20 Sit Ups
10 Push Ups

Finisher:
3 x ME Barbell Row 45/35
4 x 25 Banded Push Down

COMPETITION

4 x 25 DB Bench Press
3 x 20 GHD Sit Ups

Monday 3.23.2015

wodSTRENGTHA. 1RM Bench with Chains- Men and Women +1 Chain per side B. 3 x ME Double Unders or 5 min Double Under Practice

CONDITIONING 6 min AMRAP: 6 Renegade Row w/ Push-Up 6 DB Push Press

Finisher 120 Banded Push Downs

Monday 3.9.2015

wodSTRENGTHA. 9 x 3 Bench Press (Close, middle, wide) @ 75% B. 3 x ME Ring Push Ups

CONDITIONING 3 Rounds: 600m Run 30 DB Push Press 40/20

Finisher 5 min Total Rotating Plank (Rotate every 30 sec)

 

Wednesday 2.18.2015

wodSTRENGTHA. 9 x 3 Bench Press @ 65% (change grips each set:  close, middle, wide) B. 3 x 12 Pull-Ups

CONDITIONING 5 Rounds: 5 Burpees 15 Push Ups 20 Double Unders

Finisher 30 Knee 2 Elbow

COMPETITION 5 min AMRAP: 3 CTB Pull-Up 3 HSPU