Monday, July 11, 2016


8 x 3 Reverse band bench press @85% of floor press 1 RM (3 wide - 2 middle - 3 close)

2 rounds
1a) 12 DB Rollback extensions
1b) 8 close grip DB press (palms facing each other)

4 rounds for max reps of:
1 min max burpees
1 min max clean and jerks (155/105)
1 min rest

*Score is two numbers, burpees and clean and jerks.
*Compare to 6-30-14

Tip of the Day
Today's WOD is all about lactic threshold training.  Do you have the ability to push yourself into the "suck zone" and stay there?  Most athletes slow down or stop whenever they start to feel uncomfortable.  The harder you can push into being uncomfortable, the more your body will adapt to the stress, therefore increasing your work capacity.  Rule #4:  Embrace the suck.