Wednesday's WOD

Strength (20:00)

1) Speed Close Grip Bench Press: 5 x 5 @50%, every 60s.
2) 1-Arm DB Rows: 3 x 10 ea. Rest 60s.


Every 5:00 x 3 Sets
50 Double Unders
50 Wallballs (20, 14)

Extra Credit

100 Single Arm Banded Pushdowns each

Training Intent

– Strength: Week 1 of Speed CG Bench Press. Each set should only take 5-6 seconds to complete as there should be no pausing between reps. The intent is to perform Bench Press for maximal speed to developing force by utilizing high-threshold motor units. Weights must be light to do this. If there is any hesitation in performing sets then you need to go lighter.
– Metcon: Set a goal to complete Wallballs in as a few sets as possible. Adv athletes should be able to go UB for the entire workout. Athletes should look to have roughly 90s-2:00 rest after each set which will only allow for partial recovery. Notice that scaling includes dropping the volume for the wall balls. This workout should NOT be a sprint, but more of an attempt to work on cycling bigger sets of wallballs. The rest interval will not allow for complete recovery so athletes should try to hit bigger sets than normal, but not maximal sets.