One-board bench press 1-1-1-1-1-1
Then
10 front levers NFT
WOD Notes: The purpose of a one board bench press is to change the lowest position the bar reaches during the lift. In this case, it elevates the bottom position by about 1.5″ (the thickness of a board). Beyond simply altering the stimulus, it also allows you to focus more on the lockout portion of the lift. Go heavy!
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Iron Phoenix WOD #1:
Take 6 minutes to find:
- 3 rep max shoulder press
- 3 rep max front squat
No racks will be used in this event, the bar must come from the floor. The score will be the shoulder press weight plus the front squat weight. You may take as many attempts at either during the 6 minutes.
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Yay to all of this!
So
3 Rep Max Shoulder Press
1 Rep Max Clean
For some…!
Does the weight have to be the same?
No.
Results:
6:00
Joe 210
Andrew 180
Daria 90
Jen T 140
Tina 95
Ray 200
Stuart 150
Pete 145
Jen N 155 (No board)
7:00
Ed 225 PR!
Alexa 105 PR!
5:15
Murray 245
Smith 215
John M. 245
Patrick Z. 155
Tyson 145
Elissa 110
Nikki K. 90
Nicole 80
Ceil 🙂
6:15
James 265
Sara P. 85
9;30
Matt S. 165
Dave K. ?
Ryan 275
Paul 185
Fili 305
Joanna 105
Kerri 82.5
Betsy 65
Tanya 145
Jenny 185
4:00
Duris 245
Mike C. 255
Mitch 140
Pat B. 205
Tom S. 195
Shawn 120
Danielle 90
Jenn 135 PR!
vanessa 80
Lindsay 55
MB 100 PR!
Lombardi 110 PR– first muscle up!
Chase 235
Kenny 185
Sabol ?
Caine 165
Tim 155
Jeff 130
Ashley 90
Jeannette 90
Dani 115
Kelly K. 95
Dan E. 215×5
Bob B> 245
DK 225
6:15