Monday, 7 November

***** PLEASE NOTE: THURSDAY, 10 NOV - WE ARE DOING - WOD 4 WARRIORS! RECRUIT A PARTNER NOW!!!  Check it out:  http://www.wodforwarriors.com/ *****
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First off, congrats to JC (Josh Christy) and his wife on the birth of their baby!!  Awesome!


Secondly, I haven't heard how the Black and Gold CrossFit team did this weekend at Air Force.  Once I get an update, I will post.  I'm sure they did awesome!!!

As for the WOD, it's a bit different, but that's the point of a constantly varied work out!

Unbalanced Load - Bench Press

10-8-6-4-2 reps

Here's how it works - you pick the load you want to lift and then add an extra 2.5 lbs. to one side (so it's unbalanced!).  Each round try to increase the load, ensure you alternate the side which is unbalanced, and if you feel comfortable, increase the amount of the imbalance (i.e. Round 2 you can have +5 lbs. on one side)

There is NO time component to this WOD - please be sure to use a spotter and spring clips, as even a little imbalance can be exceedingly challenging and awkward!

Post loads and unbalanced load per round to comments.

4 comments:

Mickey said...

10 x 135
8 x 145
4 x 155 / 2 x 145
2 x 165 / 2 x 155
2 x 165

All w/ 2.5 offset alternating sides each time. That was a strange one. never done that before.

Adam said...

10 x 155 + 2.5 L
8 x 180 + 2.5 R
6 x 190 + 5 L
4 x 195 + 5 R
4 x 205 + 5 L

I probably could have gone a bit higher, hence the 4 reps for the last set. I wouldn't want to do more than 5 lbs. off set at higher weights, but at lower weights, I could see going 10+ off set. Interesting. Different.

jswobe said...

10 x 175 +5 L
8 x 185 +5 R
6 x 195 +5 L
4 x 205 +5 R
2(f) x 215 +5 L

That was interesting. Good variety and an innovative way to do something different.


GO ARMY! USMA '00
Aberdeen Proving Ground, MD

njc said...

10 x 145 +2.5 L
8 x 145 +2.5 R
6 x 155 +2.5 R
4 x 155 + 5 L (broken set)
3 x 157.5 + 2.5 R