“Bench Press: Day 5…”

Run… Or Row… Or Bike… & Bench… & Push Ups…

 

Nope… Wasn’t Kidding…

Let’s Face It…

There’s Nothing “Pretty”… “Fancy”… Or Even “Appealing” About Seeing A 3 Mile Run As The WOD… But…

“CrossFit” Isn’t All About Lifting Heavy Or Crazy Ass MetCons…

Sometimes… You Gotta Test Your “Cardio” & Endurance…

And Sometimes… You Gotta Test That In The Freezing Cold!!!

Very Proud Of All Of You… Great Work Everyone…

Now… Back To Heavy Lifting & Crazy Ass MetCons…

Happy Friday…

2 WODs…

WOD 1… Most Of You Will Perform…

WOD 2… Only If You Have Muscle Ups… Rx’d: Bar Muscle Ups… ADV: Ring Muscle Ups… CHALLENGE YOURSELF!!!

Same Time Cap For Both…

I’d Like To Say… “Last Day For Bench Week!!!”… But…

If You’re Coming Saturday Morning…

Still Got 2 More Days!!!

And Remember To Sign Up On The WhiteBoard For The Christmas Eve WOD…

There Will For Sure Be 2 Sessions… One @ 9AM & One @ 3:30PM…

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ALRIGHT… HERE WE GO!!!

Strength/MetCon…

***Box Jumps… Rx’d: M-30″/F-24″…***

***Bench Press… Round1: 55%… Round 2: 65%… Round 3: 75%…***

***Double Unders… Rx’d: M&F… MOD: 60 Jumping Jacks…***

25-ish Min TIME CAP!!!

***Again… You Might Have To Wait While I’m Spotting Someone… If There’s A Bunch Of You Waiting… Maybe Help Spot One Another?!?! Just A Crazy Thought…***

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WOD 1…

For a Total of 3 Rounds:

15 Box Jumps

30 Bench Press

15 Push Ups

60 Double Unders… TIME!!!

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WOD 2…

For Time: 

10 Bench Press @ 45%

5 Muscle Ups

9 Bench Press @ 50%

15 GHD Sit Ups

8 Bench Press @ 55%

4 Muscle Ups

7 Bench Press @ 60%

16 GHD Sit Ups

6 Bench Press @ 65%

3 Muscle Ups

5 Bench Press @ 70%

17 GHD Sit Ups

4 Bench Press @ 75%

2 Muscle Ups

3 Bench Press @ 80%

18 GHD Sit Ups

2 Bench Press @ 85%

1 Muscle Ups

1 Bench Press @ 90%

19 GHD Sit Ups… TIME!!!

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3…2…1…GO!!!

Mando

12.19.2019 WOD & Scores…