Wednesday 6.14.17 WOD


Band Work
Banded Pull-apart in front, behind neck, forhead height x 15 reps each
– Multi Grip Push-ups:
10 Close
10 Medium
10 Wide


20 Work/10 Rest x 3 Rounds
1a) Double Under or Attempts
1b) Air Squats
1c) Hollow Rocks


Speed Close Grip Bench Press: 5 x 5 @50%, every 60s.
1-Arm DB Rows: 3 x 10 ea. Rest 60s.
Bench Press Alternative:
Close Grip Floor Press: 5 x 5 @moderate weight. Pause for 1 ct when elbows touch floor. Rest 90s.
Training Intent
Week 1 of Speed CG Bench Press. Each set should only take 5-6 seconds to complete as there should be no pausing between sets. The intent of perform Bench Press for maximal speed is developing force by utilizing high-threshold motor units. Weights must be light to do this. If there is any hesitation in performing sets then athletes need to go lighter.


Every 5:00min x 3 Sets
50 Double Unders
50 Wallballs (20, 14)

Rx+:(Unbroken Movements)
L2: (30 Reps per set of Wallballs) (60s of DU attempts per set) (14, 10)
L1: (25 Reps per set of Wallballs (2x Single Unders) (10, 8)
*Score = slowest split
Training Intent
Set a goal to complete Wallballs in as a few sets as possible. Adv athletes should be able to go UB for the entire workout. Athletes should look to have roughly 90s-2:00 rest after each set which will only allow for partial recovery. Notice that scaling includes dropping the volume for the wall balls. This workout should NOT be a sprint, but more of an attempt to work on cycling bigger sets of wallballs. The rest interval will not allow for complete recovery so athletes should try to hit bigger sets than normal, but not maximal sets.


100 Single Arm Banded Pushdowns each