Tuesday, April 16, 2013

4/17/13

Bench press: find your 1RM
*12:00 cap*

Incline bench press: 1X15-20, rest 3:00, 1X max reps
*Use the same weight for each set*
*8:00 cap*

Bent row (upperhand grip)  3X12
Band pullaparts  3X12
Snatch shrugs  3X12
*8:00 cap*

WOD

How fast can you complete?
21 KB swings (32/24)
15 hand release chest slap pushups
9 strict pull-ups
*5:00 cap*

Post loads and reps to comments:

Almost Oatmeal

Running WOD:
2-6 X 4:00
Rest 3:00

27 comments:

  1. BENCH: 112 KG
    INCLINE: 60 KG(X12), 50 KG (X12)
    WOD: 12:17 (3RFT)

    ReplyDelete
  2. BENCH: 57KG
    NO INCLINE
    WOD: 13:04 (3RFT)

    ReplyDelete
  3. Bench: 110# (easy)/ 130# (iffy spot)/ 130#X
    Incline: 55# 1x 20; 1x 25
    BOR/BPA/SS= 1x65#/ 2x75#
    WOD: 2:17Rx... should have done 3x

    ReplyDelete
  4. 235
    115 x12, x14
    Round 1, 1:50; round 2, 2:10; round 3 clock turned off... Maybe 7 or 8 minutes?

    ReplyDelete
  5. "HACKSAW" JIM DUGGANApril 17, 2013 at 8:15 AM

    200 minus pinky finger spot
    95 x15 x14
    wod - 3rds. around 8 min.

    ReplyDelete
    Replies
    1. "America loves speed; hot, nasty speed."
      -Hacksaw Jim Duggan... Or Eleanor Roosevelt, both great Americans

      Delete
  6. Bench: 255#
    Incline: 125 1x15 1x9
    4:08 purple

    ReplyDelete
  7. BENCH: 120#
    INCLINE: 70#, 20, 12
    WOD: 3:46 (2red)

    ReplyDelete
  8. Bench: 95 (failed at 105)
    Incline: 45# 1x20, 1x18 (failed at 19)
    BOR/BPA/SS: 1x45, 2x65
    WOD: 3:43 (20kg, 1 red)

    ReplyDelete
  9. Bench: 115#
    Incline: 15 & 12 @ 55#
    BOR/BPA/SS: 60#
    WOD: 3:46(20kg, 1red)

    ReplyDelete
  10. Bench: 115#
    Incline: 20:15 @ 55#
    WOD: 4:07 (24kg, 4 strict/5 Assist)

    ReplyDelete
  11. Bench: 120lbs
    Incline: 19 + 10 @ 60lbs
    BOR/BPA/SS: 65lbs
    WOD: 2:45 ish

    ReplyDelete
  12. Bench: 130#
    Incline: 15X2 @ 65#
    BOR/BPA/SS: 65#
    WOD: 3:45 ish (2 red+plyo pu)

    ReplyDelete
  13. Bench: 115
    Incline: 20/16 @ 55
    BOR/BPA/SS: 65-75-75
    WOD: 3:32rx

    ReplyDelete
  14. BENCH 95
    INCLINE 20/13 @ 45
    BOR/BPA?SS: 65#
    WOD: 3:11 (went to knees on push ups; 5 pull ups no band, went to 1 red for the last 4. small victories!)

    ReplyDelete
  15. Bench: 95#
    Incline: 20/17 @ 45
    BOR/BPA/SS: 55#
    WOD: 2:56 (16kg, 2red)

    ReplyDelete
  16. Bench: 255
    Incline:20/12 @ 125
    WOD: 3:48

    ReplyDelete
  17. Bench: 105
    Incline: 20/14 @ 45
    BOR/BPA/SS: 45-45-55
    WOD: 2:51 (20KG, 2 red, plyo pu?)

    ReplyDelete
    Replies
    1. This comment has been removed by the author.

      Delete
  18. Bench:250
    Incline:120
    BOR/BPA/SS: 55 65 65
    WOD:4:55(32kg,2 red)

    ReplyDelete
  19. Bench: 270lbs
    Incline: 130lbs x15, x9
    WOD: 3:03 (purp stricts)

    ReplyDelete
  20. Bench: 235
    Incline: 115 x15 x12
    WOD: 3:37

    ReplyDelete
  21. Bench: 170#
    Incline: 15/10 @ 80#
    WOD: 2:52 (25# DB Push press)

    ReplyDelete