Wednesday, January 17, 2018


8 RM 1 Arm DB Floor Press

2 Rounds:
1a) 10 Barbell Bent Over Rows
1b) 20 DB Rear Delt Flys

5 Rounds for Max Reps:
Bench Press (Bodyweight) (Scale is 70% of bodyweight)
Pull Ups
*Rest as needed between rounds
**3 Scores today: Bench - Pull ups - Total reps

Post WOD
100 Band Pull Aparts

Tip of the Day
This is a great workout and a killer combo of push and pull.  There is no rest between the bench press and pull ups, as soon as you finish the bench jump up and start your reps.  Remember that bench press positioning is just as important as heavy deadlifts or squats.  Go through your set up and make sure you are braced and ready to move a moderate weight for a decent set of reps.  Sacrificing form for reps in never ok in any movement and that standard does not change just because you are on a bench.