Photo by Hillary Froning Photography
Close Grip Bench Press
3 Sets of 3-2-1
Add 5# to last weeks weight
30 Deadlift (225/155)
30 Wall Ball (20/14)
30 Toes to Bar
20 Jump over Box (24/20) – you can touch the box
50 Calorie Air Dyne Test (as fast as you can)
This entry was posted by Lauren on July 9, 2013 at 1:00 am, and is filed under WOD. Follow any responses to this post through RSS 2.0.You can leave a response or trackback from your own site.
Should I be ramping up the weight between clusters?
No… same weight on the 3-2-1 sets. We started out at about 75% of your 1RM and add 5# each week when we do it.
What is the 3-2-1 methodology behind the strength portion of this WOD? I have been following Mayhem’s workouts for the past couple weeks and cannot figure out the 3-2-1 strength portion.
What do you mean Charlie? The specifics of how-to or why we do it at all? Sorry… just a little confused about your question.
I am curious as well as to how it works. Do you start at 75% and do 3 reps, then say 80% for 2 reps and 85% for 1 rep? And do all that 3 times?
No. You will do all the 3-2-1 reps at 75% the first week. Add 5# each week you do it.
Sorry about that. What does 3-2-1 mean?
3 reps, 2 reps, 1 rep for 3 sets.
Metcon: 7:07 no air dyne
14:30 with 50cal row instead of air dyne
Close Grip Bench Press: 190lb
Metcon: 8:26 No Air Dyne
What brand Air Dyne do you guys have at your gym because I am thinking about getting one for my home gym and am shopping around and haven’t really seen one brand that stands out.
Close grip 205lbs
Metcon 15:32 subbed 1 mile run for air dyne. A run in the rain never felt so good!
Close grip 280×3, 300×2, 320×1
Sub rowing for air dyne, sorry no air dyne
Close grip 95×3 105×2 115×1
Sub 30 ttb for 60 wall balls “strain abdomen”
Sub air dyne for 50 cal on rower
I meant 60 wall balls for ttb & rowing for ad
I will be doing this workout tomorrow morning, but my present gym doesn’t have an airdyne. Can you please suggest a good substitute or alternative for the 50 Calorie at the end. The gym basically has treadmills, elepticals, bikes, and a rower. Thanks.
Close Grip 215#
Metcon 10:07 50cal row sub for air dyne
11:17 sub row for AD
Had to make this one up for missing yesterday.
Metcon scaled t2b to knees to elbows
B) 16:45 (90# dead and knees to chest)
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