Thursday WOD

CrossFit 201 – CrossFit

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Peck lax ball mash

Lat lax ball mash

2 Rounds

10 Arm Haulers

10 Tempo Pushups (22X1)

200 Meter Row

Metcon (Weight)

25 minutes running clock…

5 Bench Press (Heavy as possible)

immediately into;

300 meters Row (Hard as possible)

Rest 90 seconds

*After 3 Rounds start doing 3 reps

*After 5 Rounds start doing 1 rep (95%+ attempts)

*Get as many rounds as you can. Should get between 6-8 rounds

Score is heaviest bench. ALSO, put your slowest row in the comments. Try and stay within 5 seconds of all rows if you can.


Metcon (No Measure)

Spend the next 10-15min. do this little bodybuilding circuit:

3 Working Sets:

Max Rep DB Incline Bench Press

immediately into;

8-10 DB Bent Over Rows

Rest 90 sec. Between Sets

*(2-3 sec. eccentrics on all reps)
For the incline, use a stack of 45lb plates. Perfect angle is about 30 degrees. Looking for about 10-15 reps on the DB bench press so pick something appropriate. 50/25s are prob good for most and 70/45s for your strong peeps. On the rows go as heavy as possible

Cool Down

Accessory Work

Metcon (No Measure)

That’s a lot of time but if you’re still looking for a little more today then grab a buddy and do some weighted planks.

4 x 1:00 (each)

Rest while your partner planks

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