Tuesday WOD - 18 June 2009
Heart Attack Club:
Location: High school student parking lot (north of auditorium)
Times: 6am, 6pm, 7:30pm
Warm-up:
Workout:
3 rounds, increase bench press weight each round, rest as needed between rounds:
- Bench Press 3x3
Location: High school student parking lot (north of auditorium)
Times: 6am, 6pm, 7:30pm
Warm-up:
- Five minutes easy running
- 10 sit-ups
- 10 push-ups
- 10 pull-ups
- 10 good mornings
- 10 overhead squats
Here's a good article on warm-ups. And another (shorter) one.Stretch:
- chest
- triceps
- shoulders
- forearms
- Press
- Weighted bench press
- Spotting
Go to the CrossFit exercises and demos section (Power Lifts) to learn more about the bench press.
3 rounds, increase bench press weight each round, rest as needed between rounds:
- 3 weighted bench presses
- 10 sumo deadlift high pulls
- 20 double-unders (preferred) or 50 rope skips
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