Wednesday 6/15/2011 WOD:
Warm Up:
Shoulder Stretches
Squats
Front Squats
Deadlifts
Cleans
Hand Release Push Ups
Core Lift: Bench Press 1RM Test
5 x 50%, 5 x 60%, 3 x 65%, 3 x 70%, 2 x 80%, 1 x 90%, 1 x 95%, Find 1RM in 3 Attempts
WOD: 15 Minute AMRAP
5x Push Ups
5x Pull Ups
5x Burpees
RidgeWOD:
Strength: Bench Press - 3 x 3x @ 90%
WOD: 5 Rounds NFT
3x Bodyweight Bench Press
8x 135# Bench Press
4 Rounds of TABADA Row (20 seconds on, 10 seconds off)
Mike 140
ReplyDeleteEva 65
Allie 65
Teresa 90
Megan 100
Samantha 75
Georgenna 110
Aaron 135
Nick 200
Brian 195
Sy 225
DVS 245
Janet 75
Sharon 110
Beth 105
Annamarie 110
Jay 230
Efrain 195
Garret 195
Arnim 145
Ameer 185
Eddie 315
Miguel 185 x 3
Linda 50
Lisa 100
Sharon 55 x 4
Johanna 45 x 4
For a challenge, try wrapping resistance bands around each end of the barbell and each leg of the bench rack during the bench press reps...it looks like this:
ReplyDeletehttp://www.youtube.com/watch?v=5_02z0HO_jI
kenny-90lbs
ReplyDeleteAustin-115lbs
Gyllian-50lbs x 13
Vyctoria-45lbs x 12
Trey-160lbs x 10
Brandon-175lbs x 9
Allyson-95
ReplyDeleteJared-315
Jean-325
Arielle-115
Katie-100
Dan-225
Matt-175
Ashley-105
Sabrina-40 x 9
Sam 325
ReplyDeletePhil 255
Bruno 205
Jeremy 210
Loree 60
Tracy 70
Ben 175
Kim Kelsi 7 rounds
ReplyDeleteKim 7 rounds
Kelsy,
ReplyDeleteThat's a great one. Done it many times. Also try chains, board training, chains with kettlebells, floor presses, bands in a power rack from bottom & top and bands + board training.