WEDNESDAY, NOVEMBER 14TH 2018

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Ryan Barlow | November 13, 2018 | no comments |

A) STRENGTH & POWER (FOR WEIGHT)

Close Grip Bench Press (Superset)

5 Sets of 6 Reps (Climbing)

Close grip is “Shoulder Width”. Lay down and put your arms straight up to grab the bar. Then move in about 1-2 finger spaces. That’s the grip you want. The outside of your thumbs should make contact with your chest at the bottom of each rep.

*The next two movements are put into Train Heroic as separate blocks (for recording purposes), however they will be completed with the Close Grip Bench Presses as a Superset!

B) STRENGTH & POWER (FOR WEIGHT)

Slow-Descent Deficit Deadlift (Superset)

5 sets of 6 Reps (Climbing) with your feet on a 45/25# plate (approx 2-3″ deficit).

These deadlifts have a 3 second descent today! Count to 3 Mississippi in your head as you control the weight slowly down to the floor. Start light as this movement is not one that we have done before 🙂

*Continue on to Air Squats.

C) LACTIC THRESHOLD METCON (FOR REPS)

Air Squats (Superset)

After you complete the Deficit Deadlifts, step away from your barbell and immediately begin 1min. of max effort Air Squats. Your score for this portion of the WOD is your LOWEST number of Reps completed so work hard all 5 rounds.

Rest 2min. before beginning your next Superset.

D) METCON (FOR TIME)

For Time:
100 Russian KB Swings (70/53)
*Go unbroken for as long as possible

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