WEDNESDAY 180815

Bench Press 10, 7, 5, 3 Repetitions (Tempo Training)

Rest as needed then,

Complete One “Sprint Round” For Time:

Barbell Thruster, 50 Repetitions (75lb. / 45lb.)
400 Meter Run
Burpee, 30 Repetitions

Note: On the Bench Press, we will be utilizing “Tempo Training” methodology. From the start position off the rack, descend to the bottom position on a 3 second count. Hold the bottom position for 1 second (keeping tension – the barbell does NOT “rest” on the chest), and then as rapidly as possible, explode to the top position. At the top position, take one full breath, and repeat for the required number of repetitions. For the “Sprint Round” blast through this triplet, with maximum speed and intensity.

The Infamous “WOD Brief”

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Wednesday Special Programs 

6:15PM – 7:00 PM – Krav Maga

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