28.11.18

WOD
Last Call (3 Rounds for reps)
Teams of 3
AMRAP 7:
50 Bench Press 60/40
50 Bench Press 70/45
AMRAP Bench Press 80/50

Rest 3 Minutes

50 Hang Squat Cleans 50/35
50 Hang Squat Cleans 60/40
AMRAP Hang Squat Cleans 70/45

Rest 3 Minutes

50 Deadlifts 80/60
50 Deadlifts 100/70
AMRAP Deadlifts 125/80

Sc1: -10kg
Sc2: -20kg

Team members have to have the same weight, pair up with athletes that are going for the same weight (Rx, Sc1, Sc2) as you

FIT
Body Armour
3 Rounds
8 Glute Ham Raises
10 Hip & Back Extensions
12 DB Floor Bench Press
16 Close Grip DB Floor Presses
Max Hanging L or H – Sit Hold
Odd Object
21 Kal Ski Erg, 10 DBall Clean
18 Kal Bike, 8 DBall Clean
15 Kal Row, 6, DBall Clean
12 Kal Ski Erg, 4 DBall Clean
9 Kal Bike, 2 DBall Clean

WOD WARM UP
## 30 Seconds
Active Samson
Knuckle Drags
Activer Spidermans
Push-up to Down Dog

## 15 Seconds
Front Plank
Air Squats
Push-ups
Front Plank
Air Squats
Push-ups

## Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

## Pigeon Pose + Wrist Stretch: 1 Minute Each Leg

5 Deadlifts
3 Tall Power Cleans
3 Tall Squat Cleans
– – – – – – – – – – – – –
3 Hang Squat Cleans

### TEACHING THE BENCH PRESS
PVC Points of Performance
5 Empty Barbell Bench Press
Build to Workout Weights

## 1 Round
Performed with Opening Bench Press Weight:
3 Deadlifts (Each)
3 Hang Squat Cleans (Each)
3 Bench Press (Each)

——-

## Teaching The Bench Press
### Standing Bench Press *To simplify the teaching process, we’ll teach the press from a standing position with a PVC pipe, moving through points of performance in order:

**Body:** Belly, butt, and quads tight with shoulder blades pinched together.
**Hands:** With arms in front, hands placed just outside of hip width.
**Elbows: **Elbows at a 45 degree angle off the body. Not too close, not too wide.
**Chest Contact:** Bar contact at the nipple line.
**Bar Path:** Bar tracking in a straight line forward and back.

[View Standing Bench Press Drill](https://youtu.be/2MoHjqIbpKo)

CategoryWOD