CrossFit WOD, February 13, 2019

Wednesday, February 13th

Strength

Brief
The Intramural Open Draft will be held Thursday night on Facebook live! So get signed up for the Open and tune in!

Today is upper body strength day, disguised with some sweat. Goal is to develop STRICT strength.

Push Press (5-5-5)
Weights are 70-75-80% each round. Hold the last rep of each set overhead for a 10-count
Metcon (Weight)
3 sets of:
-DB Bench Press x 6 reps
rest 30 seconds
-Wide Grip Strict Pullup x 3-5 reps
(pause 1 sec on the lowering at 90 degree arm position)
rest 30 seconds
-Landmine Row x 6-8 each arm
rest 30 seconds
-Hollow Body Hold x 30 seconds
rest 90 seconds
Metcon (2 Rounds for reps)
2 Sets at Increasing Effort
Row 15/12 Cals HARD
rest 30 seconds
12 L-Seated DB Press
rest 30 seconds
AB 15/12 Cals Hard
rest 30 seconds
30sec Single arm Plank/arm
rest 30 seconds

AB and Rower Paces MUST increase. Record Cals/HR on the row and RPM on the bike and weights in the comments =.

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531