Wednesday-10.28.15

A. 3 reps every 90s Chains/Banded Bench Press, x8 *65% *medium grip B1. Elevated Clapping Push-Ups, 5x6-10; rest 30s *feet elevated on 20" box *stay fast/explosive B2. Band Pull-Aparts, 5x10-12; rest 1m *keep wrists & elbows straight + MAP 5-8, 20-25 min total work + Crossover Symmetry
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8 comments:

  1. UnknownOctober 28, 2015 at 2:49 PM

    A. 125 w 2 chains
    B1/B2 8/15.9/15.9/15.10/15.9/15

    MAP:
    5 rounds
    Sled push
    10 burpees
    Rest 3 minutes

    4 Rounds
    250 meter row
    25 KBS
    3 minutes rest

    ReplyDelete
  2. Joe TebaldiOctober 28, 2015 at 3:39 PM

    A. 205 w/ chains
    B1. 10, 10, 8, 9, 8
    B2. 12 across
    +
    21-15-9-15-21
    Row cals
    Hang PC 115#
    Burpees
    : 15:49

    30-20-10
    Row cals
    Wall balls 20#
    Med ball sit ups 20#
    : 9:38

    ReplyDelete
  3. UnknownOctober 28, 2015 at 3:43 PM

    A. 225 w/ chains
    B1. 10, 10, 10, 10
    B2. 12 across
    +
    21-15-9-15-21
    Row cals
    Hang PC 115#
    Burpees
    14:41

    30-20-10
    Row cals
    Wall balls 20#
    Med ball sit ups 20#
    9:14

    ReplyDelete
  4. UnknownOctober 28, 2015 at 8:42 PM

    A: 155 plus chains
    b: 10,10,10,10,10
    B2:10,10,10,10,10

    5 Rounds
    500 meter row
    3 backward roll to support
    5 PS 135#
    10 burpees
    2 min rest

    ReplyDelete
  5. BrendaLunaOctober 28, 2015 at 9:31 PM

    85 lbs plus chains
    8,10,10,10,10
    AMRAP 10
    700m row
    Remaining time:
    10 box jumps
    10 c2b
    10 PHS @65
    Rest 5 min x2
    1. 3 rounds
    2. 3+8 bj rounds

    ReplyDelete
  6. UnknownOctober 28, 2015 at 10:08 PM

    A. 125 (just plates, Martin stole chains)
    B. 8,7,6,6,6
    B1. 10 all
    +
    10 min AMRAP
    1k row then:
    10 pp (75)
    10 burpees
    rest 4 min x2

    ReplyDelete
  7. UnknownOctober 31, 2015 at 9:15 AM

    A. 135 + 60# chains
    B. 8,8,8,8,8
    C. Complete

    10,15,20,25,30,35 - Russian KBS 2 pood
    20,30,40,50,60,70 - DU

    15:02

    ReplyDelete

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