Swingin Ladder - WOD for 061412 at CrossFit Durham, NC | CrossFit Durham
410 W Geer St, Durham, NC 27701 (919) 907-1233

Swingin Ladder

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WOD for Thursday 061412Click Here For Today’s Schedule
Bench Press
9 sets of 3 reps @50% 1RM
Rest no more than 60 seconds between sets
3 sets of 8 reps
AMRAP in 8 minutes:
1 KB Swing
1 Burpee
2 Swings
2 Burpees
3 Swings
3 Burpees
Etc until time runs out

Post Bench Press Loads and Workout Time To Comments
For the strength segment, the goal is to move the weight as quickly as possible for your three reps across all 9 sets, particularly on the way up.  Rep speed should be roughly 1 second down and 1 second up.  If you cannot perform all of your reps at this speed then you need to use a lighter load…regardless of whether you’re at 50% or not. Perform three sets “wide” grip – pinkies on the outside lineThree sets “medium” grip – thumbs distance from the middle knurlingThree sets “narrow” grip – index finger just off the smooth part of the middle of the bar.

For the conditioning workout, use a heavy KB and do Russian (face height) swings.

Chain Pullups

One Comment
  1. Paul K Reply
    Worked all 9 sets of bench press at 125. Felt good. Got a little sloppy/wobbly in the middle sets while trying to be fast. First two sets of pull ups were kipping, last set deadhang with a red band. Now that I'm figuring out a kip, I'm having a real hard time "turning it off" when I try to do strict deadhangs. METCON Done at 62#, 10 complete rounds + 11 KB swings + 2 burpees. That was an awesome WOD! Enjoyed it a lot.

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