Tuesday, January 18, 2011

Posted by on Jan 17, 2011 in WOD | 16 comments

Bench Press or Pendlay Row
5 x 3 or 5RM
then
Four rounds for time of:
10 Weighted Pullups
30 Ab-Mat Situps
10 Burpees

16 Comments

  1. That must have been a level 2 video….most people at my cert were a little more shy….or a level 1 with a bunch of people doing level 1 over again.

    There’s some good stuff in there though. People should check it out.

  2. That must have been a level 2 video….most people at my cert were a little more shy….or a level 1 with a bunch of people doing level 1 over again.

    There’s some good stuff in there though. People should check it out.

  3. These are all level 2 people…most of them have been at one or both of the Level 1 certs I’ve been to.

  4. These are all level 2 people…most of them have been at one or both of the Level 1 certs I’ve been to.

  5. all my pullups would be considered “Weighted Pullups” right?

    I have 30 lbs of shit I carry with me all the time 🙁

  6. Strength work – Went to 255llbs (CF PR!) Only 45llbs left to go to reach 2011 goal of 300llb 3RM.

    WOD 14:26 @ Rx’d (weighted vest for each exercise) Felt like the Pillsbury Doughboy through the sit ups…Yeeesh.

  7. Strength work – Went to 255llbs (CF PR!) Only 45llbs left to go to reach 2011 goal of 300llb 3RM.

    WOD 14:26 @ Rx’d (weighted vest for each exercise) Felt like the Pillsbury Doughboy through the sit ups…Yeeesh.

  8. My arms/forearm’s were so sore after the wod, I was glad to in meetings all afternoon so didn’t have to type!

    Wod= 10:35 with the number two band

  9. Was nice to have Melissa there at lunch, even though she kicked my ass!
    Bench press: 3RM 75lbs, tried 85lbs, but needed some help to get it up
    WOD: 15:22 with #2 then #2+1
    Resisted the temptation to go to the #3 band and kept the pullups very challenging, also the sit ups seemed to take forever! Need to work to get those faster!

  10. Did 185 for all of the sets of Bench Press. WOD was 8:14, we did just the pullups with the vest on at 5 but some of the guys did the whole thing with the vest at lunch and 6, great job guys!

    • Great effort today. Was a short but tough one.

      Did this at 6pm.
      Bench – 135, 185, 215, 225, 235 fail.

      Did WOD with 20lb vest on for whole thing despite F£¥€ING zipper breaking.
      8:23

      Amy did this with 10lb vest on. 8:27

  11. Felt pretty good about this one until I realized that the fellas at lunch used the vest all through the workout! Jeeze guys, way to raise the bar (figuratively speaking of course)!

    WOD 11:35 with the 20 lb vest on the pull ups only. The situps were the worst part by far. Still very happy with today’s performance.

  12. Bench Press
    warmup: 40×5, 40×5, 90×5
    work: 105×3, 120×3, 135×3, 150×3, 165×3

    WOD: 10:46

  13. Amy = Machine

  14. Pendlay row 115 max

    WOD was 12:00 / #2 band for pull ups

  15. 9:03 with the ab mat and band pullups

    Bench Press 3 RM

    65, 75, 85, 95, 100 …..95 used to be my one rep max – New PR: 100 🙂