7/23/14 Wednesday

Performance

A.  Close Grip Bench Press @ 20X1; rest 3min b/w sets

3 reps @ 50% of possible 1RM

2 reps @ 75% of possible 1RM

1 rep @ 85%

1 rep @ 90-95%

1 rep @ 101-103%

Optional

1 rep @ exceed set 5

*use rest time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions

B. Bar Dips; max reps @ 20×1 x 3 sets, rest 2min

C. 
Complete as many Burpees as possible in 3 minutes

*75 burpees would be beast mode

 

Competition

Wod will be posted at gym