Monday’s WOD 9/10/12
Buy In:
Clean
85% of 1 Rep Max
1-1-1
WOD:
Modified “Lynne”
5 Rounds for Max Reps
Bench Press (Modified to Floor Press) – Bodyweight
Pull-Ups
Cash-Out:
Stretch
For today’s buy in we are going to perform the clean. Find a load that is 85% of your 1 rep max and perform 3 working sets. This is similar to last weeks loading, so the weight should be about the same.
For the workout we are going to perform another CrossFit Benchmark WOD. This workout is called “Lynne”. Due to equipment, we are going to modify this workout with a floor press instead of a bench press. The stimulus should be the same. This workout does not have a time component, so take as much time as you need. The score will be the total number of reps you get for each exercise and each round. Scores should look like this: Round 1 – 20/40, Round 2 – 18/30 Round 3… etc. Remember you are doing each exercise to failure. That means you cannot lift another rep, or pull yourself up higher. Scale for weight and bands for pull-up bar are acceptable.
Once you are done you will find it extremely difficult to use your arms for much of anything. So practicing handstands, learning to ride a motorcycle or performing eye surgery may not be the best thing to do. Instead… try to restore mobility with the lacrosse balls, foam roller and bands.
Results
Monday, September 10th 2012 at 7:40 am |
185lbs 15/25 12/23/ 10/21 10/21 12/27 = 59/117 = 176
Monday, September 10th 2012 at 9:28 am |
Nice work Zach. What happened on that last round?… Had a little bit extra in the tank? You didn’t hold out on rounds 3 and 4, did you?
Monday, September 10th 2012 at 1:40 pm |
This WOD is brutal. Halfway through and I can’t feel my arms. So I’ve decided to type this message instead.
Monday, September 10th 2012 at 1:57 pm |
Your thumbs work. Post your score when you can.
Monday, September 10th 2012 at 2:12 pm |
155 bodyweight press
13 Floor Press/32 pullups, 12/25, 10/25, 7/21, 7/20.
I probably took too long of rests. Some people mentioned they warmed up at round 3. I felt like dog poo.
On a side note, I was happy with my cleans.
Monday, September 10th 2012 at 2:21 pm |
Nice. 32 Pull-Ups. Is that a PR?
Monday, September 10th 2012 at 3:49 pm |
Na. No pr. I think I could’ve used someone yelling at me.
Monday, September 10th 2012 at 3:53 pm |
I was gassed most of the way. I took a little longer of a break before the last one. I think that helped me get those last couple out.
Monday, September 10th 2012 at 9:49 pm |
Congrats to Kara for getting off the band for her pull ups!!
Monday, September 10th 2012 at 9:56 pm |
Kip did as many bench press in his first set with a heavier weight, than I did in three sets.