[Daily WOD] 08/26/2014
A. Five sets of: Narrow-Grip Overhead Squat x 3 reps @ 3311 Rest 2-3 minutes
This is the last week we’ll work on these holds. Go as heavy as possible in the narrow-grip position you have found to be most stable.
B. Bench Press *Set 1 – 5 reps @ 65% of tested 1-RM *Set 2 – 3 reps @ 75% *Set 3 – 1 rep @ 85% *Set 4 – 3 reps @ 80% *Set 5 – 2 reps @ 85% *Set 6 – 1 rep @ 90% *Set 7 – 8 reps @ 80% *Set 8 – 8 reps @ 80% Rest exactly 2 minutes between sets. C.
Against a five-minute running clock, Row 1000 Meters immediately followed by, as many reps as possible in the remaining time of: Muscle-Up + 2 Dips
Rest 2 minutes, and then…
Against a five-minute running clock, Run 800 Meters immediately followed by, as many reps as possible in the remaining time of: Chest-to-Bar Pull-Ups
Rest 2 minutes, and then…
Against a five-minute running clock, Row 1000 Meters immediately followed by, as many reps as possible in the remaining time of: Muscle-Up + 2 Dips
for this workout I substituted the MU's to strict pull-ups and dips
source: CrossFit Invictus
