WOD:
A. Bench Press: 5 sets of 4-5 reps TEMPO E2:30MOM
B. 12 minute AMRAP of:
3 barbell push-ups
3 shoulder to overhead 135/95 RX+ 165/115 (55 and over 105/70)
30 double unders
6 barbell push-ups
6 shoulder to overhead 135/95 RX+ 165/115 (55 and over 105/70)
30 double unders
9 barbell push-ups
9 shoulder to overhead 135/95 RX+ 165/115 (55 and over 105/70)
30 double unders
12 barbell push-ups
12 shoulder to overhead 135/95 RX+ 165/115 (55 and over 105/70)
30 double unders
15-15-30, 18-18-30…continue pattern until time expires
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Oh yeah! Three bad to the bone athletes! TOTE THAT WEIGHT BABY!
Awesome work Mike, Patrick and Katie!!! That’s some hard work happening right there! 🙂
That one killed me!!
I can just about predict when bench day will show up. It’s always, ALWAYS, the day I take a rest day. Hmph!!
Looking good everyone! Running with weight is a good drill. Keeps things interesting and challenging!
A. 165×5 across
B. 15+20 Rx+
Some good lookin athletes right there. Making that look easy!
That tempo strength portion was SPICY!
Way to go Katie!
A. Pre-WOD Handstand Work
–Strict HSPUs
–Kipping HSPUs
–Zig Zag Handstand Walk
B. 165 across 5/4/4/4/4
C. 12+30 RX+
That WOD was no joke!!
A. 255×5-255×4-255×4-255×4-225×2
B. 18+28 @135 did singles 90 singles for scale
This one was a sleeper… didn’t really see it coming until it had me in its grasp.
A) 165 (4,3,3,3,3)
B) 12+15 Rx+
Tempo bench press was rough, but fun!
205 across 5-4-4-5-5
A special thanks to my excellent spotter!!!
9+37 (DU attempts)
A) 275 across x 5
B) 18+17 RX+
A: 65#
B: 12+ 9 rx
Great pics of a tough WOD that day!
A. 165 for 5 across
B. 15+22 Rx+
155 (4-5-4-3-3)
12+27 rx
A. 105
B. 9+32 rx+
Three fearless CrossFitters grinding it out.
A. 205 across for 4 reps
B. 15 + 28 rx +
235 across for 4 reps
15 + 59 rx+
A. 115 x 4 across
B. 15 + 26 RX+