7/23 WOD

7/23 WOD


  1. Close grip bench press build to a max


    B1. Close grip bench press @30X1; 5×3; rest 90sec

    B2. Pendlay row @20X1; 5×3; rest 90sec




  1. Every 2 min for 12 min (EMOM Style)


    3   Wall Walks

    10 Chin ups


    ~Rest 6 min~


  1. Row 500m TT




              3 Rounds for Quality


              10 TGU                                   1.5/1 pood

              20 Alt. Pistol Squats


    - take your time to build to an absolute max

    - pick something heavy and stick to it for b1/b2

    - focus on breathing and recovery for C

    - all out on the 500m TT


5 comments (Add your own)

1. Seth wrote:
bench press and chin ups.....this is as close to the ol' chest and biceps day as Crossfit gets! lovin it

Wed, July 23, 2014 @ 2:17 PM

2. Brandi Green wrote:
Awesome day at the Den!!! 2 PR's! 115 bench press and 1:49 500 meter row! Thanks Buck for an awesome session!!!

Wed, July 23, 2014 @ 6:01 PM

3. Chris wrote:
Great time on that row, Brandi! Nice!

Wed, July 23, 2014 @ 8:44 PM

4. stacey wrote:
Bench: 125

2 min EMOM: done: range was 38 to 53 sec

Row: 1:48.2 PR!

TGU/Pistols: done. not sure on time, think it was 11:53. Pistols were smooth and didn't have to hold foot.

Mon, July 28, 2014 @ 10:42 AM

5. JustBor wrote:
Direct isotretinoin website no doctors consult pharmacy Amoxicillin For Sick Macaw http://costofcial.com - cialis Amoxicillin 250mg Capsules Cialis Y Sintrom Commander Cialis Achat cialis Amoxicillin Causes Diarrhea Mifepristone Acheter Nebenwirkungen Viagra Und Diabetes Order Meds For Uti Online Propecia Proscar Treat Hair Loss http://costofcial.com - buy cialis Differin Acquistare Viagra In Slovenia Disfunzione Erettile Cialis

Mon, December 25, 2017 @ 5:16 AM

Add a New Comment


Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

Map - Location