WODs
 | Tue, Aug 29 2017 |  |
| Bench Press - Up-Down-Up | Jackie | 20170829 Power Hour / Open Gym |
Bench Press - Up-Down-Up
(Weight)
Bench press
11 reps at 55%
8 reps at 65%
5 reps at 75%
2 reps at 85%
1 rep @90%
2 reps @85%
5 reps 75%
8 reps @ 65%
11 reps @ 55%
record 90% weight as score.
Planned: Mon,Apr29,2024 Mon,Dec18,2023 Thu,May25,2023 Thu,Nov11,2021 Wed,Oct27,2021 Wed,May26,2021 Wed,Apr14,2021 Tue,Oct27,2020 Thu,Apr9,2020 Tue,Jan21,2020 Tue,Dec17,2019 Fri,Aug17,2018
| Sarah | 130 Rx | 80x11; 90x8; 110x5; 120x2; 130x1 |
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Jackie
(Time)
'Jackie'
Row 1000 meters
50 thrusters 45/35
30 pull-ups
For time
Planned: Thu,Aug23,2018 Sat,Mar31,2018 Tue,Aug29,2017 Sun,Oct4,2015 Tue,Aug25,2015 Mon,Aug18,2014 Mon,May13,2013
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20170829 Power Hour / Open Gym
(Check In)
Complete sets
6sets:
3 reps Strict Press in Split Stance at 40-50% of 1RM Jerk
-rest 2min b/t sets
-You will begin by putting your feet into a split jerk position and then maintain that position while performing 3 strict presses. Make sure that the front knee isn't past the toes and the back knee is slightly bent. This movement will strengthen your overhead position, core stability, and split jerk technique.
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15 Minute EMOM
:40 hollow body hold
:40 side plank (:15 each side)
:40 Banded Ring Muscle Up Turnover Drills
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20 min AMRAP:
• 1 Squat Clean 205/145#
• 2 Rope Climbs
• 3 Deadlifts 205/145#
• 4 Handstand Push-ups
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