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.
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7 comments:
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!
Bench: 135, 185, 195, 205, 215, 235
W P/U: 45#, 20 medicine ball, 45#, 45#, 45#
Bench: 155, 175, 195, 205, 235, 245(f)
W P/U alterntaed use of 20#med ball (not easy), 20# DB
Bench: 135, 155, 175, 175, 205, 215 (PR)
Weighted Pullups: 20, 40, 50, 55, 60, 60
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)
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
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.
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