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January 04, 2017

by | Jan 3, 2017 | WOD | 5 comments

Strength
Bench Press 5-5-5
*These shall all be performed at 70% of your 1RM. If you fail to reach 5 in a set, drop weight for your next set.

MetCon
For Time:
Row 2k
Run 400 meters
50 Box Jumps (24″/20″)
Row 1k
Run 200 meters
25 Box Jumps (24″/20″)
*25:00 time cap

5 Comments

  1. Shawn Burks
    Shawn Burks on January 6, 2017 at 9:56 am

    Powerlifting:
    6 x 6 Bench @ 175# x2,185# x2, 195# x2

    3 x 10 Skull Crushers @ 65#
    3 x 10 Single Arm KB Row: 53# KB

    2 x 6 Chin Up Max Negative Holds: Assisted

    Reply
  2. Emily
    Emily on January 5, 2017 at 9:05 am

    Bench Press: 55lbs

    Partner WOD with Katy: 21:52

    Reply
  3. Shannon
    Shannon on January 4, 2017 at 6:15 pm

    Bench 155

    Metcon 20:26 rx

    Reply
  4. Danny
    Danny on January 4, 2017 at 1:02 pm

    Bench – 175#
    Metcon – 21:11 Rx

    Reply
  5. Karen O'Donnell
    Karen O'Donnell on January 4, 2017 at 9:53 am

    Bench Press: 65lbs

    WOD: 20:14 – Partnered with Erin

    Powerlifting:
    6 x 6 Bench @ 55lbs

    3 x 10 Skull Crushers @ 15lbs
    3 x 10 Single Arm KB Row: 2 sets with Purple, 1 set with Mustard

    2 x 6 Chin Ups: Assisted

    Reply

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