Monday 6/11/18


Bench Press (7-6-5-7 @ 20X1 tempo)

Push the weight on every set as much as possible while keeping tempo (including 1 sec rest between reps). No sets should go to failure. Goal is to try to go heavier on the last set of 7 than on your first set of 7.  Record weight used for this last set of 7, and note weights used for all sets so you can build on them next time.


“Baker’s Dozen”

With a clock running to 12:00, for total reps:

0:00-1:00 – Double-Unders
1:00-2:00 – Alt. DB Snatches (50/35)
2:00-4:00 – Double-Unders
4:00-6:00 – Alt. DB Snatches (50/35)
6:00-9:00 – Double-Unders
9:00-12:00 – Alt. DB Snatches (50/35)

Count all reps consecutively over the 12 minutes- there is no rest between intervals.

Categories: WOD

Previous Post:


Next Post: