Monday, 25 June, 2012

Posted by Mandee on June 24, 2012   |   23 Comments


400 Meter run

3 Rounds:

3 Dumbbell manmakers

3 Pull ups



A. Bench press 3-3-3-3-3 reps.

B. Bench Press Max reps x 2 attempts @BW(males)/66% BW(females)



A. Clean – Build to a 1RM; Can be squat or power

B. Front Squat – Build to a 1RM @30xo


WOD Demo with Conner Moore Рvideo [wmv] [mov] [HD mov]

23 responses to “Monday, 25 June, 2012”

  1. Tracey says:


  2. David M. says:

    Back in town finally. Nothing like a good “chest day” to get started. Reminds me of my college workouts at Cosmos Fitness which consisted of chest-back-bicep days alternating with leg-shoulder-tricep days. I usually skipped the back work out and missed the leg-shoulder-tricep day entirely. Sweeet!

  3. VOD:
    Those who pay regard to vain idols forsake their hope of steadfast love. But I with the voice of thanksgiving will sacrifice to you; what I have vowed I will pay. Salvation belongs to the Lord! Jonah 2:8-9

  4. glory1031 says:

    135-145-155-165-175(1); new 1 rep PR
    9 reps at 145

    Eric is a freakazoidbenchpressingbeast!

  5. Jane says:

    95-105-115-125 (125# was my previous 1 rep max)
    19 reps @85#, which is a little more than 66% of my bw
    So fun partnering with Casey and Wendy this morning!

  6. Ben Jarrell says:

    Part B of this WOD assumes we can bench our bodyweight, LOL

  7. Daniel Stearns says:


    16 reps @165

    Great coaching, Tracey!

  8. Press On! says:

    Bench Press
    5×3 Max Effort
    350×3 PR

    Body weight 190 x 29 reps PR

  9. Shawn says:

    Don’t have my log so I only know what my max was.


    Body weight 190×9 reps

  10. Carson says:

    I either need to lose weight to get a reasonable 66% BW for bench press, or get a whole lot stronger fast.

  11. Mandee says:

    8 reps at 90# (a little more than 66%)
    My shoulders are still completely wrekced from all the ring dips on Friday…this one hurt!

  12. David M. says:

    Workout 2: moderate mtn. bike ride down Sinks to Keiths Loop, to Goat and out Family Bike…no snakes equals a good day.

  13. Josh Kennedy says:

    A: 225-225-225-225-225
    B: 185# (BW) 14 reps
    Good times lifting with Justin and Slade

  14. Justin says:

    14 @ 185

  15. Nathaniel says:


    10 @ 165