WOD: Tuesday, November 5, 2013

(A) In 15 minutes, find a 3RM Bench Press

  • Comp: Use Chains
  • Shoulder Problems? Try Close Grip

(B)  In 12 minutes, 4x6 Close Grip Pause Bench Press @ 70% of 3RM Bench Press from (A)

  • When barbell makes contact with the chest, pause for your spotter's 3 count, then press up: "3-2-1-Up!"

(C) For Time  

  • 9 Kettlebell Swings (American) 1.5/1 p (Comp 2.0/1.25) 
  • 21 Pull-Ups
  • 15 Kettlebell Swings
  • 15 Pull-Ups
  • 21 Kettlebell Swings
  • 9 Pull-Ups

This week, butterfly pull-ups are acceptable Rx sub for kipping. 

Russian Sit-Ups. V-Ups.  Photo by Rafael Vega