Thursday, 1 September

Warm-up - 3 Rounds Untimed:
20 x double-unders
15 x push-ups
3 x pull-ups
10 x rowers or GHD sit-ups
10 x back extensions

WOD:

10-5-3-3-1-1

Bench press
Weighted pull-ups

NOTE:  There is no time component to this WOD, make sure you use a spotter for the bench.

NOTE2:  Based on how crowded the '62 room has been this week, we will have to secure a few spots early.  We may have to triple up on a bench, so try to get together with folks of near equal ability to minimize time it takes to change weights, etc.

Post loads to comments.

7 comments:

Adam said...

Bench: 185, 205, 225, 230, 245 (PR), 245 (f)

W. P/U: 20, 26, 35, 35, 55, 20

My left elbow starting really hurting at the end, so I couldn't get a push on the last bench and I went light on my last pull-up.

Thanks to Matt for the spot and the save on the last rep!

MACKATK said...

Bench: 135, 185, 195, 205, 215, 235

W P/U: 45#, 20 medicine ball, 45#, 45#, 45#

Chris M said...

Bench: 155, 175, 195, 205, 235, 245(f)

W P/U alterntaed use of 20#med ball (not easy), 20# DB

Sweddy said...

Bench: 135, 155, 175, 175, 205, 215 (PR)

Weighted Pullups: 20, 40, 50, 55, 60, 60

Matt said...

Aloha,

A really rough day on the bench. I was down around 20lbs, but my pull-ups were ok. Body weight under 180lbs.

Bench: 185, 205(3)/185(2), 205, 210, 225, 235(the world's longest rep, I had alittle help)

P/Us: 26, 53, 88, 88, 114, 121.5(chin level with bar, but not over)

jswobe said...

Bench: 185, 205, 215(2), 215, 225(f), 225

(I did weighted pull-ups on Monday so I supersetted max reps of pull-ups w/ the bench.)

Not a great day on the bench today...


GO ARMY! USMA '00
Aberdeen Proving Ground, MD

njc said...

Bench: 135, 155, 165, 175, 175, 180
W P/U: 10, 12, 20, 20, 53, 53

I should have started higher with weighted pull ups, but I was satisfied with my form on all of them.

Sorry I missed again this morning... 0520 POV inspections are part of being a firstie I guess.