NEWS
- TODAY: TWO CLASSES 8:15a + 9:15a ONLY!
- TOMORROW: Regular Schedule
WOD
“Dry Shampoo”
STRENGTH
Bench Press
3×5 at 70%
3×3 at 75%
Bench Press
3×5 at 70%
3×3 at 75%
FOR TIME
AMRAP 8
Max Presses
*every break do 50 double unders
Weight: 95/65
STRENGTH
Bench Press
3×5 at 70%
3×3 at 75%
Bench Press
3×5 at 70%
3×3 at 75%
FOR TIME
AMRAP 8
Max Presses
*every break do 15 attempts
Weight: 75/55
STRENGTH
Bench Press
3×5 at 70%
3×3 at 75%
Bench Press
3×5 at 70%
3×3 at 75%
FOR TIME
AMRAP 8
Max Presses
*every break do 75 single unders
*every break do 75 single unders
Weight: 55/35
WOD GUIDANCE & GOALS
HEAVY DAY! Coaches will help you work up to 70% of your 1 rep max or 7/10 effort for three sets of five reps, then build slightly to a slightly heavier weight for three sets of three. No sets or reps should be close to failure. For the metcon, choose a weight for the presses that is light and you can do 15-20 reps before having to break. When you break (every time you break) do fifty double unders. Record weight and reps.
Courtesy of CF.com
Post Weight + Reps to Comments.
105#/115#
36 @ 55#
175# /205#
48 MCx
Reps 20, 5,5,5,5 8
70/75
21 @ 45#
115#/120# (one set of 3 at 125#)
38 MCx
185#/205#
41 MCx
105#/125#
34 @ 75# (with dubs)
45# /50#, 33 @35#, 75 singles
Kevin, 60#/65#, 58@ 35#, jumping jacks