WOD – 27 April

Wednesday 27 April 2016:

Trainer led warm-up and assistance – 10 minutes

Strength (25 mins; “Vigneault Challenge”)

  •       In ten minutes….
  •    Complete as many unbroken bench press reps with an empty bar as possible (45-male / 30-female). Any “rest” must be done with bar fully extended – no resting the bar on the chest. One your set becomes “broken”; rack the weight and rest 60 seconds. From there, complete as many reps as possible in the time remaining racking the bar as often as you like. Record number of unbroken reps and # of total reps.
  •       Athletes will work in teams of two with athlete one completing his/her entire 10 min AMRAP first (athlete two spotting/counting). Switch.

WOD (for time):

  •        One-mile sprint for time – make sure to note time in journal and use as a baseline for all future runs


Use the remaining time to focus on your mobility and/or work on GOATs.

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