Wednesday, September 3, 2014

WEDNESDAY

(A1) Bench Press: 5 Sets of ME Reps, Using 3/4 BW. Aim for more reps than last Wednesday Compare Here
(A2) Strict Pullups
NOTE: Perform a set of ME Bench Press, & then perform a set of ME Strict Pullups.


(B) 3 Rounds
20 x Wallballs: 9/6/4kg
10 x Burpee Box Jump: 24/20
50 x Double Under


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14 comments:

  1. AzzaSeptember 3, 2014 at 8:15 AM

    (A)6+5,5+5,5+5,6+6,5+6 @ 60kg
    (B) 11:33

    ReplyDelete
  2. UnknownSeptember 3, 2014 at 10:03 AM

    Pulled back a bit due to fasciitis in my shin and inability to squat beyond 3/4 depth.
    A) Bench @ 3/4 BW, 71kg. 7,6,6,6,7 + C2B under bench bar 9,9,9,9,9
    B) Modified WOD for injuries
    3 Rnds
    10 Push press @41kg
    20 situps with 10kg plate
    30 wall balls to 12ft target , 3/4 squat. (Focus on accuracy and timing. 3 sets 10)
    WOD 11:58 (set myself a 12 min goal)
    Great to be back. :O)

    ReplyDelete
  3. AnonymousSeptember 3, 2014 at 8:26 PM

    A) @30kg - 18,18,15,15,12
    Pull ups with blue band - 5,5,5,5,5
    B) 11:20 6kg, 20"

    ReplyDelete
  4. AnonymousSeptember 3, 2014 at 9:31 PM

    A) 25kg 20,18,13,12,11
    Pull ups with red and blue band 5.6.5.5.5
    B) 4kg ball 20" box 11:03

    I blogged!!!! :-)

    ReplyDelete
  5. UnknownSeptember 3, 2014 at 10:00 PM

    A) 30kg & strict pull ups
    20,2,20,2,15,2,15,2,10,2
    B) 10.10 - 6kg WB, 20 box, 1 min DU practice

    ReplyDelete
  6. AnonymousSeptember 4, 2014 at 6:43 AM

    Haha thanks :-)

    ReplyDelete
  7. MitchSeptember 4, 2014 at 9:06 AM

    This comment has been removed by the author.

    ReplyDelete
  8. MitchSeptember 4, 2014 at 9:07 AM

    A1) 30,25,23,20,13 @ 55kg

    A2) 12,11,10,10,8

    B) 8:52 RXD

    ReplyDelete
  9. VeronicaSeptember 5, 2014 at 9:18 AM

    A) 14,13,10,10,10 @ 43kg

    B) 9.26 Rxd, Dynamax!

    ReplyDelete
  10. Josh MerciecaSeptember 10, 2014 at 8:42 AM

    A1) 15, 14, 13, 13, 12 (67 total) *3 reps more than last week

    A2) 9, 7, 7, 6, 6 (35 total)

    B) 10:58 RX
    *Wall balls completed as 20, 10/10, 10/10

    ReplyDelete

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