WOD 7/1/14

WOD 7/1/14



1) Metcon

"Black & Blue"

5 Rounds for Time:

10 Power Cleans (135/95)

10 Burpees


2) Press

A. 5-4-3-2-1 Bench Press (5RM, 4RM, 3RM, 2RM, 1RM)

B. 2 x 20 Dumbbell Strict Press (Seated)


3) C2B Progression

7 x 6 with :50 rest between sets

*The rest time is not a suggestion. This is a very intentional progression. 

*From Coach Bergeron: C2B Pull ups are a game changer in the Open.  In other words you to have to excel at them to be able to compete.  If you have already completed this entire progression (you can compete 7 sets of 10 unbroken with :40 rest between) then you should repeat it with the next level of difficulty, ie: butterfly or strict or weighted.

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Core/Cardio Club (Recommended 3x/wk, NOT every day)

"Fat Annie"

50-40-30-20-10

Double Unders

Sit Ups w/ Weight Vest

*Write "CA/CO" next to your name on the board if you completed this for the day