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WOD – Saturday, December 18, 2010

17
Dec

WOD – Saturday, December 18, 2010

Warm-Up: Forward/backward arm circles, shoulder pass throughs, close grip bar hang 3 sets of 10secs, 20 box jumps, 10: squats, push-ups, sit-ups

Skill: Bench Press (speed, back and foot position)

Bench Press: Arch, Mark Rippetoe [wmv][mov] » Jun 11 08
Bench Press Basic Setup, Mark Rippetoe [wmv][mov] » Jun 08 07
Bench Press Body Position, Mark Rippetoe [wmv][mov]
Bench Press: Feet, Mark Rippetoe [wmv][mov] » Apr 20 08

Videos courtesy of CrossFit.com

WOD:

Lynne

Five rounds for max reps of:
Body weight bench press
Pull-ups

Kevin Montoya, 170lbs: 20/64, 15/57, 12/50, 9/39, 9/36
Dave Lipson, 205lbs: 24/40, 20/36, 16/32, 16/32, 14/32
Mel Ockerby, 135lbs: 7/50, 6/44, 5/41, 4/32, 5/32
Austin Malleolo, 170lbs: 21/40, 18/35, 13/29, 11/28, 10/15
James Hobart, 180lbs: 13/42, 10/42, 9/33, 7/30, 6/26
Kristan Clever, 135lbs: 12/35, 12/35, 12/28, 12/28, 11/25
Heather Bergeron, 135lbs: 5/44, 5/40, 4/33, 4/31, 5/30
Post reps for both exercises in all rounds.

[prevpost=4191]

Shoulder inflexibility causes an over compensation, in placing MORE weight over the shoulders in order to maintain vertical.

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