Thursday, March 15, 2012

LAST WEEK'S GAMES WOD Shared, Pain and All!


A/B WOD
18 Minute AMRAP:
15 Box Jumps (24/20)
12 Push press (115/75)
9 Toes to bar

-Push jerk is accepted in lieu of push press
-Box jump step ups and TTB variations (ie, KTE, etc) accepted for B WODs

STRENGTH (Optional and Independent):

(See Tuesday's post if you are unfamiliar with this lifting pattern) .

BENCH PRESS

5 reps @ 65% of training max  (example 130x 0.65=84.5 or 85lbs)

5 reps @ 75% of training max (example 130x 0.75 = 97.5 or 100lbs)
5 reps @ 85% of training max (example 130x 0.85 = 110.5 or 110)