CrossFit Team Offutt Tactical Fitness

SWOD

1RM Bench Press

Work your way up to your 1RM.

We will start with two sets of 5 with an empty bar, then your reps will be 7-5-5-3-3-2, then one additional set if you need it, then go for your 1RM.

The above courtesy of Coach Rip’s “Strating Strength” book.

We will go over proper set up for the bench before we start.  One esential aspect is ensuring the upper back and shoulders are in a contracted, tight position.  We will do the above drill(pinch the hand between your shoulder blades) prior to benching to get a feel for being in the proper positon

For more in depth look at technique, look at Coach rip’s video sequence at http://startingstrength.wikia.com/wiki/Bench_Press_Videos

WOD

For time

10!

Alternating between

Hand Release Push Ups

Overhead Squats (75/45)

For those not familiar with “10!”, It means you will start wih a set of 10 HRPU, followed by 10 OHS, then 9 HRPU, then 9 OHS,…until you finish with a single HRPU followed by a single OHS.

Post 1RM Bench and Time of WOD to comments/www.logwod.com

Cash Out

Lat/Pec band stretch – 2 minutes each stretch, each side