Way to go Clayton, Damian and Kevon for earning those Dubz in today’s WOD. The first workout is out for the Aggie Games Fitness Comp. Check it out here on our events page in the disussion.
Wednesday’s WOD Goals:
Today’s Strength we are going to go a little heavier than last week on our Close Grip bench press. On these sets of 5 aim to be efficient as possible without stopping between reps. Sets should take between 5-6 seconds to complete. Come up with a strategy before starting the Metcon, pacing is key with this piece. Also try not to allow yourself to come close to failure with any of the pressing movements. These will become harder towards the end.
Speed Close Grip Bench Press:
5 x 5 @55%, every 60s.
50 Wallballs (20, 14)
25 S20H (135, 95)
50 Box Jumps Overs (24, 20)
25 Ring Dips
L3: (115, 75) (Bar Dips)
L2: (14, 10) (95, 65) (20, 15)(Knee Lifts (Box Push-ups)
L1: (10, 8) (65, 35) (20, 15 Step-ups) (Knee lifts) (Box Push-ups)
25 Minute Time Cap
DB Elbow Out Tricep Extensions:
3 x 15 Rest 60 seconds