01.24.2019 WOD

23
Jan

01.24.2019 WOD

A. Mobility & Warm-up

B. Strength
Bench Press (Week 3 of 4)
75% x 5 reps
85% x 3 reps
100% x 1 (Try for new 1RM!)

*Complete 2-3 Weighted Chin-Ups (underhand grip) after each set as well as your warm up sets. Shooting for something heavy on this today as well.

*If you can not do weighted, work on strict or slightly assisted strict with bands for sets of 5-6 reps.

C. WOD
Metcon (AMRAP – Rounds and Reps)
Every 6min. x 3 Rounds (18min.)
Run 400m
then as many rounds as possible of:
10 Pull-Ups
5 Devil Presses 50/35s
*Score is just your rounds of pull-ups an devil presses.

*RX+ is 5 Muscle Ups

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Every wonder what the most bang for your buck excessive would be if you had limited time and limited equipment!? _ Meet the “Devil Press.” Without a doubt your most bang for the buck movement. It has a burpee and a full ground to over head dumbbell movement pattern that includes your entire body. Shown is the whole movement pattern. The second to last slide shows the dumbbell swing on the outside of the legs and the last slide shows today’s class getting it in! _ Do you follow our online programs? Click the link in our bio and let’s get it poppin already. The new year is almost here and we NEVER mess around when it comes to fitness. @ryanfisch has been programming every single workout since day 1 and like a fine wine it’s only getting better each year. #commit

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