Here is a WOD that is directed at those of you who just finished up a month’s worth of strength classes targeted at the Almighty Benchpress. We have run the benchmark “girl WOD” Lynne at the Hut quite a few times… but not in the last 7 months Start off your training session by heading right over to your journal and the PR board. See if you have done Lynne (see “compare to” dates at the bottom of this post). Also check in and see what your current 1RM bench press and Max Rep pull ups is… give yourself some information prior to heading into the WOD. Hey- even try and show up a few minutes early to get this business done.
Notice that the goal is to use enough weight to hit 10-15 reps for each movement in the first set, then stick with that scaling throughout. If you are already able to do 15+ consecutive pull ups, then try out some weighted pull ups and work on increasing your pull up strength rather than endurance. Have at it.
|Dinner of champions? I don’t see any bread!|
Wednesday’s WOD: classes at 7, 9, 10am and 5pm. Strength class at 6pm. OnRamp at 7pm.
One minute wonder- max distance row, any damper setting
5 rounds for max repetitions of:
Body weight bench press
Pull ups/weighted pull ups
(goal is to use enough weight to hit 10-15 reps in the first set, then stick with that scaling throughout)
Compare to:111202, 110801, 100604, 100325
Post total reps of bench and total reps of pull ups- with weights for each- to journals and chalkboard.