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WOD December 6th – 2017

If you were here last Wednesday try to add 5 – 10 pounds to the weight used but still maintain bar speed on each set. Make sure elbows stay tucked in. The intent here is lockout strength trained for dynamic effort. The goal of today’s metcon is to sustain 85 – 90% pace for each set. All rounds should be fast and unbroken. Choose a weight that will challenge you to dig in to complete all 10 front squats and 10 push presses without dropping the bar. You should have at least 90 seconds of rest per set. #NOMADNESS #MORETHANJUSTAGYM


WOD December 6th – 2017

Strength:

  • speed floor press | 9 sets of 3 reps every 60 seconds @ 65% of two weeks 3RM or moderate weight | add from last week | pause for 1 count on each rep | stick to your bench press grip | you may do the same as above, but do it as in a close grip bench press

“Strength In The METCON?” – every 4 minutes for 5 cycles 

  • 10 pull-ups
  • 10 front squats
  • 10 push press

RX+: chest-to-bar pull-ups
RX: 135 – 95
L3: 8 band assisted pull-ups | 115 – 75
L2: 8 band assisted chin-ups | 95 – 65
L1: 10 ring rows per round | 65 – 35

Extra Credit – 3 rounds of:

  • 8 ring or inverted rows with a 2 count pause
  • 12 dumbbell tricep extensions from the floor with a 1 count pause
  • 20 RKC plank
    rest as needed

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