Wednesday, March 25, 2009

032509 WOD

5×5 Bench Press

5-10m Rest

12 minutes AMRAP

250m row
12 KB swings
10 Box Jumps
8 Pull-ups

Yes, bench press. A lot of people don’t like programming it, however, I still feel it is an important pressing movement to keep in your arsenal in case you need it. Use a spotter or bail out bars, especially at the above set/rep scheme where power application under fatigue is kicking in. Rest a few minutes then blast through the MetCon portion for and end to the madness. Post times to comments.

3-2-1…GO!
Posted by GD at 8:51 AM

4 comments:

  1. What is the weight on the KB??
    ReplyDelete
  2. 52lbs men & 35lbs women (scale as needed)
    ReplyDelete
  3. I'm new @ this what is 5x5 bench press what wt. should I be using? what if I don't have a row mach.? box jump how high is the proper box ht.?
    sorry for the lame questions just what to clear things up thank U GD.
    ReplyDelete
  4. Those aren't lame questions. My suggestion is to come in for a free workout and we can bring you up to speed.

    Warm-up with a light bench press. Then go max effort for 5 sets of 5 repetitions. Add weight to the bar each set.

    Sumo dead high-pull if you don't have a rower. You-tube that movement or spend some time on our site - you'll find it here. Box jump is 20".

    Like I said, stop in for a workout and we can go over the fundamentals.
    Thanks, GD
    ReplyDelete

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