WOD Friday November 9th

The Fittest 2018 Qualifier is NOW! You have until November 12th @ 8:00 p.m. to complete all 4 Workouts! Make sure to Register with Natasha at the Gym!

Warm up: 10 Push ups, 10 Sit ups

1. The Fittest 2018 Qualifier Workout 1:

PART B: Find a One-Rep-Max Bench Press

Part B – There is no Time Element for this Workout. You must un-rack your own bar. Your goal is to lift the heaviest weight you can for one rep. You MAY have a spotter for this workout but if they touch your bar at ALL then that rep does not count.

2. The Fittest 2018 Qualifier Workout 1: (Rest at least 10 minutes before doing Part A)

PART A: Max Reps in One Set of Bench Press

Part A – There is no Time Element for this Workout. Your goal is to complete as many reps as possible in one set at the determined weight. The set begins when the bar is lifted off the rack and is complete once the bar is re-racked. You MAY have a spotter for this workout but if they touch your bar at ALL then that rep does not count.

Weights for Part A:

RX Male: 185

RX Female: 113

Intermediate Male: 155

Intermediate Female: 93

Scaled Male: 135

Scaled Female: 73

Beginner Male: 95

Beginner Female: 63

Masters may Choose to do the Workout RX, Intermediate, Scaled or Beginner. Just Make sure that the correct division it is written on your score sheet.

*For all Workouts Women’s bars are 33lb when empty*

Score: There are two scores for this Workout. Part A = Total Reps . Part B = Heaviest Weight Lifted

Standards of a Bench Press: Rep Starts at the Top with arms fully locked out. Then the bar must be lowered to the chest, make contact with the chest, and then be pressed back to arms fully locked out. During the entire Rep your butt must remain in contact with the bench and your feet must be touching the floor.

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