Wednesday, March 11, 2015


8x3 banded bench press @ 50% of 1 RM floor press + (red for men/orange for women) bands (3 rounds wide, 2 rounds middle, 3 rounds close)

2 rounds
1a) 10 each arm 1 arm DB bent over row
1b) 10 push ups against max bands

For Time:
10-8-6-4-2 unbroken deadlifts (205/135)
10-20-30-40-50 Double Unders

Post WOD
100 band pull aparts

Tip of the Day
Doing banded barbell and accessory work is an awesome way to overcome a heavy work load without lifting the full weight throughout the entire range of motion.  It's a good way to work on your bar speed while still adding resistance.  Bands should be an important part of your strength training.