14
Apr
Friday, April 15th
Muscle:
Bench Press:
Find a 5 Rep Max
Fitness:
As many rounds as possible in 6 minutes:
8 Bench Press, 115/75
10 Pistol, Alternating Legs
Post warm-up loads, max load and time to Comments.
Muscle:
Bench Press:
Find a 5 Rep Max
Fitness:
As many rounds as possible in 6 minutes:
8 Bench Press, 115/75
10 Pistol, Alternating Legs
Post warm-up loads, max load and time to Comments.
155 x 5 max bench
+ 3 rounds
Bench:
135-155-175-185-195-205(4)
WOD:
5+8 with lots of help from the rings
Jon Boorstein Beach Muscle Cash-out:
Tabata Mashup (16 rounds)
Hollow Rock
Bicep Curls w/ 45# bar
***Scaled because Jon does this with a 45# plate on his stomach and a 95# barbell.
Bro, you gotta start somewhere!
Worked up to 245# for 5
RX+ on the wod
4 rounds with 185# on the bar
7 am with the bros.
Bench: 75
WOD: 3 + 15 @53 and holding on to the bar
Bench: 155×5/165×5/185×5/200×5/205×5 PR
WOD: 6+10rx
Back squat 5’s:
185/195/205/215 (my squat weight have gone way down)
Did 3 MU in between each set. Finally got 2 in a row.
Back squat 5s
Wu: 95(10)-125(6)-145(5)
175-180-185-190-195
With a set of 5 (pause at the top) false grip ring rows in between each set
Metcon: 3 rounds
500m row / 20 kbs @ 16kg
1 min rest
Total time: 11:02
Good sweat TGIF!
Greetings from Rotorua, New Zealand!
Yesterday: hotel WOD after two hour hike around Wai-O-Tapu.
10 minute EMOM
10 push jerks, 10kg each hand
10 rows, 9kg alternating
Today: two hour hike around redwood forest in Rotorua
Made this up on Saturday:
Bench 5’s: 115-165-185-185 (all by myself, not going to push it)
WOD: 6+14 Rx
I know I’m late here… It was my first class (unless you count free trial and the three hour thing)
58 max bench
WOD 3 + 8 bench + 4 lunges (scaled down to lunges)
At least I have a bunch of PR’s to look forward to!