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
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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
Bench Press: 55lbs
Partner WOD with Katy: 21:52
Bench 155
Metcon 20:26 rx
Bench – 175#
Metcon – 21:11 Rx
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