Wednesday 06/17/09

Location: CHS
Time: 5:00 a.m.

"Lynne"
Five rounds for max reps of:
Bodyweight bench press
Pull-ups

Record reps for all rounds. This is not for time - take some rest in between exercises/sets. For example, I'll probably take about 1.5-2 minutes of rest after each set of bench press and then another 1.5-2 minutes after each set of pull-ups. The WOD is set up in rounds, so it goes bench, rest, pull-ups, rest, bench, rest, pull-ups, etc.

Scaling for bench press: Choose a weight that you think can get 6-12 reps of and use that. Make sure you have a spotter and touch the bar to your chest on every rep. Push-ups also make a good substitution.

Scaling for pull-ups: You can use the gravitron or do jumping pull-ups. With jumping pull-ups, stop counting when the pull-ups aren't continuous anymore (i.e., if you have to wait at the bottom before jumping back up, you're done). Again, choose a box height where you think you can get somewhere between 6-12 reps. Doing 50 jumping pull-ups is great, but not for this WOD - we want to build your strength toward eventually doing regular (i.e., kipping) pull-ups.

Compare to 04/02/09.