WOD:
A. Bench Press: 8 – 6 – 4 – 2 – 1 E2:30MOM
B. Sprint Rounds:
For Time:
Run 200m or Row 200m
6 push press 135/95 RX+ 155/105 (55 and over 105/70)
10/7 barbell push-ups RX+ 15/11 (55 and over 7/4)
Row 200m or Run 200m (opposite of last)
rest 2 minutes and repeat 3 more times for a total of 4 rounds
C. Core Development:
1 minute high plank hold
1 minute left side high plank hold
1 minute right side high plank hold
1 minute low plank hold
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Looking good Sean And Jason 🙂
Looking Good. Two Studs!!!
Yes sir! Two mad men! Addicted to big weight!
Two bad dudes right there! Sean and Jason, you rock!
Sean deadlifting like a champ!
Strong dudes right there! Keep up the good work!
145-155-165-170-185
Rx’d 10:00
A.185-210-225-235-250
B.9:12 RX
To all who had a part in it the new box is awesome! It was nice to get a chance to shed some sweat with the 8:15 crew again.
10:59 Rx @ 135#
245@8-275@6-305@4-325@2-350-1
B. 9:22 @155#’s row’d both 200 meters
Yesterday’s wod :
A. Front Squats – 240(8) – 275(6) – 290(3) – 305(1) – 315(X)
B. 8 + 13 rx +
3:15 class:
A: 185(8)-210(6)-225(4)-240(2)-255(1)
B: 8:09, RX+, 1:51/2:01/2:02/2:15
– rower malfunction/froze on 4th round. Had to change rowers
A: 65-75-85-90-95
B: 11:49 scaled to 75# after 1 round at 95#
A) 205×8, 235×6, 255×3, 255×2, 275×1
B) 9:54 RX+
A. 85-115-135-145-x
B. 13:21 scaled to row
225-245-265-275-285
10:43 rx+
170-195-210-220-235
9:30 Rx+ 2:10/2:10/2:15/2:55
215-235-255-275-305
8:45 rx+
AM: Today
A. 155-175-195-210-220
B. 9:39 RX+
PM: Yesterday
A. 175-205-220-235-250
B. 7+25 RX+