WODs
 | Fri, Jan 15 2016 |  |
| 20150115 Summary | Bench Press 5 x Failure and Back | 160115 Partner WOD |
20150115 Summary
(Time)
WARMUP
:30
500M Row
30 seconds of Passthroughs
10 KB Swings (35/26)
30 Second 3rd World Squat
10 GHD situps
30 Second HS Hold
10 Walking Lunges
:40
Bench Press
:05
20160115 Partner WOD
|
Bench Press 5 x Failure and Back
(Weight)
Started at 65% Max
Complete 5 reps, add weight, repeat every 90 seconds
Continue until 5 reps cannot be completed unbroken.
Then;
drop weight, complete 5 reps, repeat every 90 seconds until back at starting weight
If 1RM is <= 185, add 10 lbs per round
If 1RM is > 185, add 10 lbs per round
Then, wait 3 minutes:
If max under 135#, 35# bar x 50 reps unbroken
If max over 135#, 35# bar x 75 reps unbroken
If max over 165#, 45# bar x 75 reps unbroken
If max over 205#, 45# bar x 100 reps unbroken
| Sarah | 105 Rx | 75 reps @ 35# |
|
160115 Partner WOD
(Time)
160115 Partner WOD
Partner A rows 500M while
Partner B holds Bar Hang
Partner B rows 500M while
Partner A holds Bar Hang
Partner A completes 30 Bar facing Burpees while
Partner B holds KB in each hand (53/35)
Partner B completes 30 Bar facing Burpees while
Partner A holds KB in each hand (53/35)
Partner A 1000M while
Partner B holds DL (120#/175#)
Partner B rows 1000M while
Partner A holds DL (120#/175#)
| Duane | 23:31 Rx | | | Sarah | 23:31 Rx | |
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