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Revised WOD for Thursday, 4-7-16

April 7, 2016

So, the weather has gone and messed up my favorite workout of the week.  Tomorrow’s wod is now as follows:

A-Primary Lift.   Bench press or close grip bench press.   3×8. Start @ 5% heavier than last week’s heaviest set.  Tempo control at 2-1-1-1.

B- Work Capacity. AMRAP in 8 minutes of Bench Press @ 135/85.  Everytime you rerack or your spotter assists,  you must perform 100 Heavy Rope singles before you can resume.  Bench Press reps are the only reps that count.

C- Accessory Work.  Lying Dumbell Tricep Extension  3×8.  As heavy as safely possible.  Tempo at 2-1-2-1.

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17 comments

  1. Bench 2 1 2 tempo @155
    WOD 23, 8, 10= 41RX
    Jason


  2. Bench 2 1 2 tempo @155
    WOD 20, 10, 8, 10 = 48
    Accessory 20, 25, 25


  3. Bench:
    65# 3×8

    Bench WOD from hell: 40 Rx


  4. Bench tempo- 55x8x2, 60x8x1

    WOD- modified original workout– row 500m, 5 rounds 10 push-ups, 20 Situps, 500m row–11:53


  5. super close-grip bench (pinky finger inside the break): 55, 58, 60
    work: 23 rx with only jumping on right foot – hurt my ankle during my match on Sunday


  6. 3×8 with tempo @ 205
    WOD=72


    • Great score


  7. Cgbp tempo: 60,65,65
    bench WOD: 30 @65
    Triceps✔️


  8. 3×8; 2 sets@65, 1@75
    Work: 24rx


  9. 3×8 55,60,65 cgbp
    Wod 28@75#
    Tricep stuff.


  10. 49 reps @85, ran for the sign and back instead of heavy ropes, took right at a minute for each run. So I think it was a good alternative time wise to the ropes


    • Also work 3×8= 2 sets 65, 1 set 75


  11. BP 115……DL 275…..snatch grip 185


  12. Bench tempo 155
    Wod 51


  13. Tempo = 125 / 135 / 145 – close grip
    WOD = 43


  14. Bench tempo @70


  15. Front squat – 135, 145, 145 all x 8.
    Pull-ups +3 on all 3 sets of 8



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