Thursday, March 6th

Main – WOD

Close Grip Bench Press (3-3-3-3)

Standard bench press form but with grip ~6 inches closer.
Spend 10 minutes performing 4 sets of 3 repetitions. Rest at least 2 minutes between each attempt (use running clock as a guide). Increase weight each set as needed.

*Make sure you have a spotter near by!

Wide Grip Bench Press (3-3-3-3)

Standard bench press form with grip ~6 inches wider than normal.
Spend 10 minutes performing 4 sets of 3 repetitions. Rest at least 2 minutes between each attempt. Increase weight each set as needed.

Jacked (Time)

For Time:
500m Row
50 Pull-ups
500m Row
Rx =
Unassisted pull-ups

Scaled =
Jumping pull-ups

Time Cap = 10:00

Cool Down

Accumulate 50 weighted sit-ups

POPULAR POSTS

book a
free intro

Talk with a coach about your goals, get the plan to achieve them.