2014-03-17

MONDAY WORKOUT

Lifting and WOD combo today!

After a quick 10 minute warm up...

STRENGTH:
You have TEN MINUTES ONLY to find a 1RM Bench Press
* Work up quickly in groups of 2 or 3, if needed... Make sure to get AT LEAST 5 sets minimum on this one to get to your best weight and make sure you have a SPOTTER!

We will go over some key bench press ques for a few minutes before we set the clock...

WORKOUT:
Perform as many rounds plus reps as possible in 20 minutes of:
100m Row, 150m Run OR 10 Calories on the Bike
2 Ring Muscle Ups (Sub: 4 Ring OR Bar Dips)
4 Wall Ball Shots (Use a heavier ball, if you are up for it)(Ladies - 14#-30#/ Men - 20#-40#)
2 Ring Muscle Ups (Sub: 4 Strict Pull/Chin Ups)
100m Row, 150m Run OR 10 Calories on the Bike (Something different than at the start of the WOD)

Lots of rounds on this one... Keep a consistent pace on each round!

One more thing... You CAN NOT start a new round on the same cardio element you ended your previous round on... So in other words if you finish a round by rowing 100m, than you must run or bike to start the next round... You can't simply stay on the rower for 200m unless we have a huge class, which would be AWESOME! :)

POST YOUR BEST BENCH WEIGHT AND YOUR TOTAL ROUNDS FOR THE WORKOUT TO COMMENTS

6 comments:

Grace Carodan said...

#135 bench press (pr) 5 rds +100 meters

John Dunn said...

175# bench press (PR), 6 1/2 rounds

Anonymous said...

175 bench press 7rounds + 60m row
Dave

Kevin said...

185# pr

Jason Monroe said...

315#

6 rds @ 35#, MUs

Anonymous said...

Roger. 185 pr