Friday, September 8th

7
Sep

Friday, September 8th

Congratulations to Alice, Ed, and Alejandro for winning the body composition change challenge! Way to stay focused in the gym and in the kitchen!

WOD

On the minute for 20 minutes:
Minute 1: 5 bench press
Minute 2: 5 deadlifts
Minute 3: 18/12 cal row
Minute 4: Rest

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54 Responses

  1. Bench: 135#
    Deadlift: 155#
    Row: 58-46-40-46-58 /18 cals.

    Fun workout to do on Friday.
    Elif and I are going to California for a week.
    Take care everybody!

  2. Bench: 135#
    Deadlift: 155#
    Row: 58-46-40-46-58 /18 cals.

    Fun workout to do on Friday.
    Elif and I are going to California for a week.
    Take care everybody!

  3. dtm

    On the minute for 20 minutes:
    Minute 1: 20 Deficit push-ups
    Minute 2: 20 Deadlifts (24kg dbs)
    Minute 3: 15 Burpees
    Minute 4: 15 seconds rest, 4 rounds

    It was more likely hangover driven but I almost puked in the fifth round.

  4. dtm

    On the minute for 20 minutes:
    Minute 1: 20 Deficit push-ups
    Minute 2: 20 Deadlifts (24kg dbs)
    Minute 3: 15 Burpees
    Minute 4: 15 seconds rest, 4 rounds

    It was more likely hangover driven but I almost puked in the fifth round.

  5. ERIC S.

    Thursday’s
    5 rounds for time of
    50 double-unders
    5 power cleans
    5 front squats
    5 power cleans
    5 front squats @135
    9:45 Rx’d

    1. ERIC S.

      9 Sets of 1 Tempo Front Squats
      There are (3) pauses in each repetition.
      3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel.
      175×3 190×3 205×3

  6. ERIC S.

    Thursday’s
    5 rounds for time of
    50 double-unders
    5 power cleans
    5 front squats
    5 power cleans
    5 front squats @135
    9:45 Rx’d

    1. ERIC S.

      9 Sets of 1 Tempo Front Squats
      There are (3) pauses in each repetition.
      3 second pause at parallel, 3 second pause in the bottom, 3 second pause back at parallel.
      175×3 190×3 205×3

  7. JoJo

    On the minute for 20 minutes:
    Minute 1: 5 bench press 100-100-100-105-105
    Minute 2: 5 deadlifts #205 across
    Minute 3: 18/12 cal row 24-24-26-26-26 (that’s clock going up from zero to 1 min)
    34-34-36-36-36 (that’s clock going from 1 minute to zero) Micky I don’t know how the clock was set? Micky you can score that.
    Minute 4: Rest

    Accessory work:
    Strict Pull-ups:
    5-5-5-5

  8. JoJo

    On the minute for 20 minutes:
    Minute 1: 5 bench press 100-100-100-105-105
    Minute 2: 5 deadlifts #205 across
    Minute 3: 18/12 cal row 24-24-26-26-26 (that’s clock going up from zero to 1 min)
    34-34-36-36-36 (that’s clock going from 1 minute to zero) Micky I don’t know how the clock was set? Micky you can score that.
    Minute 4: Rest

    Accessory work:
    Strict Pull-ups:
    5-5-5-5

  9. johanna

    Bench 95
    Deadlift 135
    Row 12 cals
    Didn’t do my row splits but were something like 46-55 secs per round. I just don’t have it in me to row faster.

  10. johanna

    Bench 95
    Deadlift 135
    Row 12 cals
    Didn’t do my row splits but were something like 46-55 secs per round. I just don’t have it in me to row faster.