Strength:
Close Grip Bench Press
EMOTM for 16:00
Odd: 5 Close Grip Bench Press
Even: 3 Weighted Pull Ups OR 5 Hard (Adjust with angle) Ring Rows
WOD:
For Time (Cap=15:00)
150 Double Under (2:30 Cap)
50 Box Jump Overs
100 KB Swings 70/55
50 Burpees
150 Double Unders
Today’s accessory movement to improve upon our bench press (and many other pushing movements) will be the close grip bench press. The key here is that instead of having our grip wider than shoulder width, we will have our hands either shoulder width or slightly narrower. This will target more of the triceps which in a prime mover in many of our other pressing movements.
In-between rounds of this we will be performing weighted pull ups (use dumbbells or kettlebells) or elevated ring rows. Each of these reps should be challenging.
For the WOD today, we have a double under sandwich, 150 double unders will be our bun while the box jump overs, Russian KB Swings, and Burpees will be the ‘meat’ of it.
Make sure we are safe on those box jump overs (adjust height as needed)! If you do not have double unders YET, no worries. The only way to improve is to practice. So get as many as you can in 2:30 and move on. The key is to stay relaxed and to not get frustrated, which I know is easier said than done!