WOD
Bench
5 Reps at 75%
3 Reps at 85%
Max Reps at 95%
“Adventure of a Lifetime”
4 Rounds:
On the 4 Minute
400 Meter Run
15 Box Jump Overs (20″)
10 Push Ups
Post Weights and Intervals to Comments.
BARBELL CLUB
Muscle Snatch
1 Rep Max
Power Snatch
1 Rep Max
HEY LADIES!!!!! Daybreak Ladies Night is this Friday, Dec 18th at my house!! Please come and relax! I’ll have plenty of beverages, feel free to bring an app or dessert or just yourself! Very casual. We’ll do a Yankee swap if your interested ($20/25). I left a sign up sheet at the desk, for a general head count.
We won’t wod, but there will be a little competitive fun for prizes….obviously!
I know it’s a crazy time of year, but it would be great to see all of you – hope you can make it!
7pm – 10 balcom lane in Maynard. Enter 5 Marlboro st on your nav, I am off Marlboro.
Bench – 220# x 1
WOD – 2:16 / 2:15 / 2:17 / 2:15
Bench: 115#x1. 3:18/3:27/3:37/3:35
185 x 5
2:16 – :10 – :13 – :15
Brutally fun WOD w 5:30a crew
were you and Bill holding hands the first and last rd or something?
HEY Armitage! He used the front door and I went out the back door. Um, wait a sec… that doesn’t sound right. You gonna make the 4 minute cutoff?
I’d make the cutoff if I was chasing your backdoor 😉
Bench – 80# x 2
3:12/3:23/3:31/3:31 – 300m run
240×3. 1:56 / 1:58 / 2:01 / 1:54
135×1. 2:28/2:51/2:57/2:59. Jumps
Bench 85×2
2:50, 2:37, 2:45, 2:52; row for run, ball slams fir box jumps
225# FS-shoulder feeling tight today.
2:47-2:38-2:49-2:49
Bench: 200# for 1 [1RM PR]
WOD: 2:26 / 2:22 / 2:20 / 2:18
Bench 80# x 1, 2:45/ 2:25/2:27/ 2:15, 10 cal bike for run, 15 ball slams for BJs Happy birthday Chris!
Bench: 220# x 4
WOD: 2:24 / 2:23 / 2:23 / 2:17
Happy Birthday Chris!
Bench 125×4
Wod: 2:29/2:29/2:34/2:33
I love bench, bench is my FAVORITE
nice work today. you were cooking on the runs.
Bench: 100# X 1
WOD: 2:44/2:36/2:35/2:41
1 mile sled drag @ 95#, 20 min
Then 50c bike
Dec – 78,296 meters
225#/3
2:07,:10,:09,;10
205# x3
2:25, 2:24, 235, 234, i think.
Bench 60×2. 3:08, 2:55, 3:02, 3:03. Did push ups from knees and big pile of weights to walk over.
Liz! Haven’t seen you post in a while! Nice job today.
1:55, 2:02, 2:15, 2:19, 2:24
Bench 275# x2
195×4; 215:X1
2:26; 2:23; 2:28; 2:35
75# x1
2:30/2:35/2:38/2:38
Ydays endurance after: 9×300, 1:19-1:22.
Total for dec: 33560. I’ve got some work to do.
Bench- 2×150#
2:26/2:42/2:48/2:53 rx (all jumps)
I challenge everyone who stepped today to try jumping next time if you’re comfortable. Changes the whole workout.
255 x 2
2:20 / 2:26 / 2:35 / 2:44
Bench 135 x 3
2:20 / 2:22 / 2:18 / 2:32
200#*2–2:38, 2:33, 2:33, 2:26 (from memory but close at least). Old guy had to step over boxes….
After almost two weeks off, I thought this would be a fun easy one to come back to. Boy was I wrong.
185# 3x
2:01, 2:08, 2:22, 2:30
Bench 175# x 1
2:34, :30, :38, :36
2:15,2:10,2:13,2:06
115×2 bench
2:15 – 2:06 – 2:04 – 2:03 with 12 cal airdyne instead of running.
195# for 2 on Bench… took it easy on shoulder
2:08/ 2:39/ 3:25/ 3:43… that’s what we call and inconsistent train wreck folks 🙂
Bench 125 x 2
2:45, 2:37, 2:37, 2:37 . Consistent at least?
2:16, 2:21, 2:20, 2:20
Bench: 3×95#
Adventure of a Lifetime: 2:53/2:49/2:55/2:50 all step ups