WOD Wednesday 9/18/19

Posted on Posted in WOD

“Bar Crawl”

Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:
50 Front Squats (135/95)
50 Front Squats (155/105)
Max Front Squats (185/135)

Rest 3 Minutes

AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)

GENERAL

  • This is a repeat workout from 2.1.17
  • A combination of strength and conditioning in these ‘all barbell’ AMRAPS
  • Teams of 3 will work through 3 separate AMRAP 7’s with 3 minutes of rest between
  • This is a fairly long workout (27 minutes with rest), so the priority today is giving teams enough time to feel out the right weights for them
  • Athletes will split reps up how they see fit, with one person working at a time
  • The work is set at 50 reps on the first 2 barbells
  • The scored portions are total reps completed at the final barbell
  • Enter separate scores for the bench, front squat, and deadlifts and SugarWOD will calculate overall score (total reps)

BARBELL MOVEMENTS

  • The front squats and bench come from the rack, while the deadlifts come from the floor
  • Use one bar and change weights, but it is ok to have multiple if teammates are using different weights
  • Athletes should be able to complete the following reps at each barbell within the workout:
  • 1st Bar: 7-10 Reps
  • 2nd Bar: 5-7 Reps
  • 3rd Bar: 3-5 Reps