Monday, 10 November 2014

Meet at 0530 in the powerlifting room:

Strength:
Squat 3×5 (add 5 lbs to last workout)
Press 3×5 (add 2.5 lbs to last workout)
Conditioning:
Complete for time:
Push Ups – 150 reps
*Every time you stop and rest with your chest on the ground, count a penalty and immediately sprint 40 yards. Once the penalty sprint is completed, continue with the push ups.
*You can rest in a pike position (the top of a push up) but once you drop your chest to rest on the ground, count a penalty and sprint.
Post times and number of penalties to comments.


Reminder to sign up for WOD with Warriors on Tuesday...

http://doodle.com/xq9nmdetifte4gmf

More info...

http://teamrwb.org/get-involved/wodwithwarriors 

4 comments:

Alex Vinson said...

Squat: 165#, failed on the third set. Resetting for next time.

Press:
-Shoulder press: 35#
-Forward and side shoulder raises: 25#
-Bent-over rows: 30#

R.K. Barker said...

Squat: 230, really surprised and happy I haven't failed yet.
Press: 100

Conditioning: Don't have an exact time, but about 8ish minutes, broke 5 times, at 50, 70, 90, 110, and 130. Never put my chest on the ground, but after doing 5 singles I called it and ran. Gonna pay for these tomorrow at WOD with Warriors.

Grip Crushers: 3X10 @ 45.

Taylor Chambers said...

Squat 160#
Press, 5x3 @ 75#

WOD:
4 rounds of 25 pushups/stairway to heaven followed by check-out of 50 situps; 15:00 minutes overall

Thomas Newton said...

Tuesday:
1. Deadlift 1x5 at 325 lbs
2. Lying Leg Curl 3x8 at 90 lbs
3. Weighted Back Extension 3x30 at 25 lbs
4. Leg Press 3x8 at 225 lbs
5. Run (stairs) : 8x 10 mins

Monday:
1. Back Squat 1x5 at 315 lbs
2. Press 3x5 at 115 lbs
3. FT: Push-ups and Burpees
4. Single Arm DB Press 3x8 at 40 lbs
5. Every 1 min for 6 mins: Bar Muscle Ups
6. Farmers Walk (Dum