090527 WOD “The Volkswagen”

Workout: “The Volkswagen”, Crossfit Football

21-15-9 reps of:

Bench Press @ Bodyweight
Pull Ups

Post time to comments.

Todays WOD is from Crossfit Football, a great new site from John Welborn who plays in the NFL. It’s a familiar rep scheme, 21-15-9, but using bench press at bodyweight and pull ups. Easy, right? Haha.

Advanced(RX’d):

21-15-9 reps of:

Bench Press @ Full Bodyweight
Pull Ups

Intermediate:

21-15-9 reps of:

Bench Press @ 3/4 Bodyweight
Pull Ups (assisted or regular)

Beginner:

21-15-9 reps of:

Bench Press @ 1/2 Bodyweight
Jumping Pull Ups

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Article: “5 Reasons Alcohol Will Destroy Your Muscle Gains

“does drinking really affect the muscle growth process?” I’m sorry to say it, but yes, too much alcohol will almost definitely have a significant negative impact on your muscle-building results”

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1 Comment

Filed under WOD's

One response to “090527 WOD “The Volkswagen”

  1. Woody

    done at E1 today, sort of
    7:10 with 9reps bench left to do, then got a call
    first round bench at bodyweight, next at 31/4 bodyweight.

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