1121 Main St, Bryson City, NC 28713
+828.736.3620
crossfit2232@yahoo.com

W.O.D. Wednesday 8-8-2012

"Strengthen Your Brothers"

W.O.D. Wednesday 8-8-2012

Speed and Strength:

10 Banded Sprints (10yd) rest 30 sec between each…enough time for partner switch and sprint.

WOD straight out of CF Football – 5 rounds for time –
1 Bench Press 90% 1RMax
1 Barbell Bent Row 110% 1RMax of bench press
1 Bench Press 90% 1RM
3 Barbell Bent Row 110%1RM
1 Bench Press 90% 1RM
5 Barbell Bent Row 110%1RM

So perform this cycle 5 times. Percentages for both exercises are based off of 1 rep max of bench press. There are enough bars for 4 stations. May need to go in heats so be hot and ready!

Comments: 5

  1. Skye High Littledave says:

    75 pd bench press / 105 barbell bent row @ 4:08 ? ( maybe?)

  2. Teresa says:

    6:40 @ 75lb bench, 115 bent row

  3. William says:

    275 on both
    10:06

  4. Terry says:

    115 Bench Press and 135 on Row @ 7:30

  5. Dixie Patrick says:

    75/85 at 5:03

Comments are closed.