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Hang 'Em High

4
Mar

Hang 'Em High

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WOD for Tuesday 030513 –  Click Here For Today’s Schedule
Skill:
Deadhang Pullups
Test for 1 set max (no more than 3 attempts)

Strength:
Bench Press
5 reps @45%
5 reps @55%
3 reps @65%
5 sets of 4 reps @75%

Conditioning:
5 rounds of
2 minute AMRAP:
50 Double-Unders
Max Effort Abmat Situps
1 minute Rest

Post Back Squat Loads and Workout Loads with Burpees Completed to Comments
For the skill work, after a short group warmup, you will establish a max set of Deadhang Pullups.  Take no more than three attempts to do it.

For the strength segment, follow the reps and % progression up to 90% and then take 2-3 attempts at a 1RM.  Failing is ok, but know your capacity and don’t be stupid. 

For the conditioning workout, in 2 minutes perform 50 Double Unders and then as many Abmat situps as possible in the remaining time.  Rest 1 minute and perform 5 total rounds.  Sub 25 parallette jumps if you don’t have Double Unders at all, but if you have intermittent DUs then go for attempts.

Bench Press Setup with Mark Rippetoe
[youtube]http://www.youtube.com/watch?v=SQutODgl2J4[/youtube]

Running and Endurance Workshop on Saturday, March 16th

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