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Speed Bench Press
Build up to 55-65% (up just a little bit from last week), and perform the sets as an EMOM. Keep it relatively light. Shouldn't take too long to build up. These reps should be focused on the speed of the bar. If you're struggling at any point, you should drop the weight. We're priming the fast-twitch muscles here.
3 x 3 with a close-grip
3 x 3 with a medium grip
3 x 3 with a wide grip
Every 3:00 x 4
15 Alternating, Single-Arm DB Snatches ( P = 50/35; C = 70/50)
15 Thrusters (75/55)
AMRAP Calorie Row until the 2:00 mark of each 3:00 interval.
Score = How many calories you accumulate between all 4 rounds.
Rest an additional 2:00 after the last interval, and then perform:
2,000m Row or Ski (as a cool down, not a time trial by any means...but record your time, hehe)
Post Results to the comments of this post.