FIFTH BRO SESSION ANNOUNCEMENT

Thus far we have had bro sessions that were a hybrid of strength, gymnastics and cardio. We have had bro sessions that were partner based. We have done a hero WOD multiple times over. We have even celebrated a holiday together. So what have we not done yet? Think benchmark WOD, yes a lady's name. Think purely gymnastics, yes that means pull-ups, push-ups and air squats. Now think about how you could put these together in a mentally and physically challenging way. Have an idea yet? Read on and see how close your thought was to the eventual reality. 

PART #1

Bench Press

1 Max Set 225#/155#

Rest 2 Min

1 Max Set 185#/135#

Rest 2 Min

1 Max Set 155#/105#

Rest 2 Min

1 Max Set 135#/95#


10 Min EMOM

3 Power Cleans…Heavy

PART #2

Cindy XXX

Complete as much as possible in 45 minutes of:

10 Pull-ups
20 Push-ups
30 Squats

15 Pull-ups
30 Push-ups
45 Squats

20 Pull-ups
40 Push-ups
60 Squats

25 Pull-ups
50 Push-ups
75 Squats

30 Pull-ups
60 Push-ups
90 Squats

35 Pull-ups

70 Push-ups

105 Squats

40 Pull-ups

80 Push-ups

120 Squats

45 Pull-ups

90 Push-ups

135 Squats

50 Pull-ups

100 Push-ups

150 Squats

So let's break this workout down shall we:

1. The bench press is meant to be a moderate to slightly heavy load, at least for the first set. However, it is a max rep set so you want the weight to afford you a decent number of reps. I would recommend a load that you feel comfortable doing at least 5 reps with. From there I would scale accordingly. Set 2 I would shoot for 10 reps ballpark, set 3 shoot for 15 or so and the final set should be something you would normally be comfortable doing at least 20 reps with. That being said you will already be tired so do not be disappointed if you do not get a 20 rep set on your last effort.
2. The 3 rep heavy clean EMOM is just that, a heavy 3 rep effort. However, make sure you think you will be able to keep that weight for all 30 reps. You do not want to waste time changing weights if you do not have to, although you are always allowed to if needed.
3. Cindy XXX is a bitch, no pun intended. This is a classic benchmark with a gnarly twist. First the volume per set is much higher than usual. Then each time you successfully complete a given work load you get rewarded by having to do more work in your next set. For those familiar with this sort of pattern you know it gets mentally very challenging at times to get rewarded with a sort of punishment. The good news it will only last 45 minutes, so there is always an end point.
4. If you should get through all of the rounds of Cindy XXX inside the 45 minutes you will have done 270 pull-ups, 540 push-ups and 810 squats. That being said you have several options here. Scaling movements is appropriate, scaling the volume per round is an option, and pacing yourself is always a good idea. 
5. Alas, seek refuge in the notion that we will all be there along side you to commiserate!

WOD DATE AND TIME WILL BE: SATURDAY DECEMBER 6th at 1:00pm. 

*I apologize to anyone I errantly told we would be doing this on Sunday 12/7. However I promise next weekend will be on Sunday.

**As always feel free to make this WOD up during Open Gym on Sunday or throughout the course of the week if you cannot make it on Saturday.