FUNCTIONAL BODYBUILDING DAY!!!
Durability
Band Pull-Apart + Rotation – 30 reps x 1 rd
Skill/Strength
Warm Up & Organize
WOD
Part 1
A – Behind the Neck Wide Grip Overhead Press – 10 to 12 reps x 3 sets – 45 sec rest (6/10 Effort)
B – Barbell Z-Press – 10 to 12 reps x 3 sets – 1 min rest (8/10 Effort)
C – Incline Bench Press – 8 to 10 reps x 3 sets (10/10 Effort)
D – Push-Ups – 8 to 10 reps x 3 sets (10/10 Effort)*
Part 2
A – Leg Raises + Chin Over Bar – 3 Unbroken Sets – 90 seconds rest (9-10/10 Effort)
B – 1-Arm Ring Row Plus Rotation – 3 Unbroken Sets – no rest b/w arms – 45 sec rest b/w sets (10/10 Effort)
C – KB Caveman Curls – 8 to 12 reps x 3 sets (go crazy)
*8 to 10 push-ups are not 10/10 effort for many athletes. Increase the range of motion and/or put a plate on your back to increase the difficulty. If all else fails, add a challenging tempo like 5 seconds down, 1 second hold bottom, up fast, 1 second hold at the top. For those who need assistance, try using a band attached to the rig and wrapped around the waste to help achieve the rep range.
Scores from Wednesday
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