Monday, 9/11/2017

09/11/2017 - WOD

Score Type:: Total Time

Level 3
5 Rounds:
Run 400m
10 Front Squats (185/125)
10 Bench Press (155/105)

Level 2
5 Rounds:
Run 400m
10 Front Squats (155/105)
10 Bench Press (135/95)

Level 1
5 Rounds:
Run 400m
10 Front Squats (115/75)
10 Bench Press (115/75)
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Build to a heavy set of 5 Bench Press
*15 Minutes to do this in the warm up
#1 (Mid-Line)
20 GHD Sit Ups
10 Strict Toe to bar
20 Hip Extensions
Recommended: Tuesday or Thursday (Twice)
#2 Strength:
10sets:
2 Clean Pulls
1 Power Clean
1 Squat Clean
*Build to your heaviest set*
Recommended: Monday or Wednesday
#3 Met-Con:
7 Rounds:
2min. Clock:
Row 20 Calories
Max Shoulder to Overhead (185/125#)
*No Rest b/t Rounds
Recommended: Friday or Monday

Comments

Dan Hobson 2 months, 1 week ago / Reply

09/11/2017 - WOD: 7:23
Notes: 15 cals rower 40 did

Will Federspiel 2 months, 1 week ago / Reply

09/11/2017 - WOD: 23:3
Notes: 95# both Failed last couple of BP

Tricia Turner 2 months, 1 week ago / Reply

09/11/2017 - WOD: 20:52
Notes: 45# FS,65# bench

Chad Gentry 2 months, 1 week ago / Reply

09/11/2017 - WOD: 18:5
Notes: 115# FS, 135# BP

Kyle Norton

Kyle Norton 2 months, 1 week ago / Reply

09/11/2017 - WOD: 16:25
Notes: 24 cals assault bike, 105# FS, 115# BP

Dustin Simone

Dustin Simone 2 months, 1 week ago / Reply

09/11/2017 - WOD: 18:26
Notes: 145/135

Amy Crawford

Amy Crawford 2 months, 1 week ago / Reply

09/11/2017 - WOD: 17:21
Notes: 75# FS, 65# bench press

Sarah Wakeman

Sarah Wakeman 2 months, 1 week ago / Reply

09/11/2017 - WOD: 15:37
Notes: 155# DL, 85# bench All unbroken

Sam Grant

Sam Grant 2 months, 1 week ago / Reply

09/11/2017 - WOD: 18:48
Notes: 400 row rounds 1&2, then 350. 10 weighted step ups each leg, 35# BP

Lindsay Sheffield

Lindsay Sheffield 2 months, 1 week ago / Reply

09/11/2017 - WOD: 20:04
Notes: 55# FS; 65# BP

J Ho

J Ho 2 months, 1 week ago / Reply

09/11/2017 - WOD: 16
Notes: 4 rds: 55# FS. 80# BP

Ken Hanson

Ken Hanson 2 months, 1 week ago / Reply

09/11/2017 - WOD: 20:1
Notes: Ouch

andi archer

andi archer 2 months, 1 week ago / Reply

09/11/2017 - WOD: 20:11
Notes: 115 FS, 85 bench

Erin Hendel 2 months, 1 week ago / Reply

09/11/2017 - WOD: 16:53
Notes: #115 back squat, #85 bench

Dan Buonomo 2 months, 1 week ago / Reply

09/11/2017 - WOD: 20:14
Notes: 135 for both

Ben Knapton

Ben Knapton 2 months, 1 week ago / Reply

09/11/2017 - WOD: 17:54
Notes: L2

Rachel Boothe

Rachel Boothe 2 months, 1 week ago / Reply

09/11/2017 - WOD: 18:25
Notes: #115 FS, #85 Bench (did one round #95... felt like death)

Elke Hosemann 2 months, 1 week ago / Reply

09/11/2017 - WOD: 18:13
Notes: 300m skier hang muscle clean #55 BP #75

Samantha Zetlin

Samantha Zetlin 2 months, 1 week ago / Reply

09/11/2017 - WOD: 16:58
Notes: 95# front squat, 75# bench press

Alejandra Roig-Bucco

Alejandra Roig-Bucco 2 months, 1 week ago / Reply

09/11/2017 - WOD: 17:49
Notes: 75# SQT 55#BP

Shelby Kreienberg

Shelby Kreienberg 2 months, 1 week ago / Reply

09/11/2017 - WOD: 18:52
Notes: 85# FS, 75# BP

Allison Wulff 2 months, 1 week ago / Reply

09/11/2017 - WOD: 14:13
Notes: 55# SQT 45# BP 5 rep heavy #65

Sarah Radford 2 months, 1 week ago / Reply

09/11/2017 - WOD: 17:2
Notes: 65# FS, 55# BP

Tal Short

Tal Short 2 months, 1 week ago / Reply

09/11/2017 - WOD: 17:39
Notes: @ apt gym. Treadmill / 50#DB front squat / 50#DB Bench

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