WODs
Leaderboards
Kyle Kraft
Aimee Moore
Stephanie Byrnes
Eve Cuccia
Bench Press 1-1-1-1-1
Bench Press 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
Back Squat 3x8
Back Squat 3x8 Use the same weight for each set. Rest as needed between sets.
We will use 90% (+10/+5) of 10RM, resting 3 min between sets.
Plyo Push-ups, Pro Short Shuttles, Rests
3 rounds for max reps and rest as needed in between rounds. Plyo Push ups* Pro Short Shuttle, left start Plyo Push ups Pro Short Shuttle, right start Post reps per round, shuttle time, and total reps. Coach's Notes (*): *Perform a plyo push up by placing one hand on a 45lb plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to hand on the plate.
Gym Activity
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4 rounds of: 1 Gasser, 212 yd 1 Max Rep Pull Up -
Sets 5 Shoulder Press | 65 lbs
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Need to check book for exact weights - for certain last two were 190 & 200 - assisted reps.Sets 1 Back Squat | 155 lbs 1 Back Squat | 165 lbs 1 Back Squat | 175 lbs 1 Back Squat | 190 lbs 1 Back Squat | 200 lbs
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Untimed and coupled with contrast work. Worked on single turns using 50 and 100 yd swims.500 yd Swims
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Sloppy on 175= missed first rep. 95-115-135-155-165=175fSets 3 Power Snatches | 165 lbs
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Commented on Mitch Walz's HM "Roy'al with cheese" PT II post.View ·
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5 rounds of: 5 Pull-ups 10 Dips 5 Internal/External Shoulder Rotation Test (R)s
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5 rounds of: 10 Thrusters 88 lbs 30 m Sled Pushes 190 lbs 5 GHD Sit-ups
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5 rounds of: 3 Front Squats 198 lbs 3 Box Jump (24 In.)s 10 m Kettlebell Bear Crawls 55 lbs
