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!

5 thoughts on “W.O.D. Wednesday 8-8-2012

  1. Skye High Littledave August 8, 2012 — 8:08 pm

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

  2. 6:40 @ 75lb bench, 115 bent row

  3. 275 on both
    10:06

  4. 115 Bench Press and 135 on Row @ 7:30

  5. 75/85 at 5:03

Comments are closed.

search previous next tag category expand menu location phone mail time cart zoom edit close