Buy In:

Floor Press 3-5-7

WOD:

Round 1:

400M Run

50 Squats

Rest 90 sec

Round 2:

400M Run

20 Pull-Ups

Rest 90 Sec

Round 3:

400M Run

20 Muscle Snatches 45/35

Cash Out:

Renegade Rows 

For today’s buy in we are going to focus on a unique strength. The exercise is a floor press. A floor press is like a bench press without a bench. The movement starts the with athlete lying on their back with their shoulders blades held tight together (imagine trying to crush an egg in between your back), a spotter will assist and place the bar at the top position with the arms locked out and the bar directly over the lifters chest. If no spotter is available, the lifter can use the hips to drive the bar into the bottom position.

From the top position, the lifter will lower the weight down in a slow controlled manner, until the upper arms (triceps and elbows) make contact with the floor. They will hold for a second and press up into the top position. The bar path, when viewed from the side should travel straight down and up. The wrists should be straight and the athlete attempt to bring elbows in tight. This movement takes the stretch-shortening (the rebound effect) out of the movement.

For the workout we are going to time each round individually.  Each round will be as fast as you can run and as fast as you can perform the prescribed workout.  When each round is completed you can rest for 90 seconds.

For the cash out  we are going to play with renegade rows.  Try dumbbells or kettlebells.  Increase the weight.  Go for a max set.  Have fun and get strong.

 

• Adam Bow posted on May 11, 2012
  Thanks for making it look like I was trying to one-up Scott ;). At least there was no mention of ...
• Scott posted on May 10, 2012
  This is crap...if I'd known he was gonna beat me I would have kept going!! Game on when I get ...
• Catina posted on May 10, 2012
  Wow, way to go, Scott and Adam!