WOD 3/19/09

5×7 Bench Press

5-10m Rest

1 Round for time

10 Box Jumps
10 Pull-ups
10 Swings (55lbs/35lbs)
10 Wtd. Lunge (10 per side w/25 DB’s)
10 KTE
10 DB Push Press (55lbs/35lbs)
10 GHD Sit Ups
10 Thrusters (55lbs/35lbs)
10 Burpees

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!

One thought on “WOD 3/19/09

  1. Rick

    I have done all your damn WOD’s, with varrying degrees of ego-boost, and ego-demoralization. Yesterday I go to get change out of my ashtray and completely threw out my back. WTF? Whrecked Back, Whrecked knee, BRING ON MURPH HOMES! Seriously program that bad boy!

    I will be iceing until then!

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