WOD 7/10/12

5 minutes Hip/Shoulder Mobility

1 Mile M.B. Run (20/14)

Bench Press– 5/5/5/5/5 (Max Effort/20 minute cap)

21/15/9 RFT of: Power Clean (95/65)/HRPU/Weighted Sit Up (45/25)

12 replies

coachcanadan says:
07/10/2012 at 11:45 AM

Bench Press 5-5-5-5-5
135-145-155-165-170

21-15-9
Power Clean @ 95#
HR Pushups
Weighted AbMat Situps @ 45#

Total: 6:48RX

Nice one.

Coach Dan
Reply
coachcanadan says:
07/10/2012 at 11:45 AM

Bench Press 5-5-5-5-5
135-145-155-165-170

21-15-9
Power Clean @ 95#
HR Pushups
Weighted AbMat Situps @ 45#

Total: 6:48RX

Nice one.

Coach Dan
Reply
johnsico says:
07/10/2012 at 2:40 PM

1 Mile M.B. Run (20) – 8:48
Bench Press- 5/5/5/5/5 – 95/135/155/155/155
21/15/9 RFT of: Power Clean (95)/HRPU/Weighted Sit Up (45) – 9:15rx
Reply
Rory M says:
07/10/2012 at 5:23 PM

Good noon crew today!
2 RNFT of: samson stretch/10 PVC OHS/ 10 sit ups / 10 GHD Back extension/ 10 Pullups / 10 Ring Dips
1 Mile MB Run- 9:14
Bench Press- 5/5/5/5/5 -115/125/135/145/155
21/15/9 – 7:58 rx
Reply
dariel31 says:
07/10/2012 at 7:40 PM

1 mile mb run 20lb 9:09 PR
5×5 bench
225/225/205/205/205
21/15/9
Power clean 95lb
Hrpu
Weighte sit up 45lb
~5:20 rower was in my way and I couldn’t see the time.
Reply
Head Coach says:
07/10/2012 at 9:23 PM

3 rnft of: 200m run/25 double Unders
Bench press-Wu- 5@45/135 WS- 5×5@158(bw)
Deadlift- Wu- 5@45/135 WS-5@225/275/315
Kipping pull up- 20/20/20 (1st rd unbroken)
Weighted Ring Dip-1/1/1/1/1/1/1@45 lbs
Reply
- Nikki says:
  07/10/2012 at 10:49 PM
  
  Impressive Coach Iz, impressive!
  Reply
  - Head Coach says:
    07/11/2012 at 12:38 PM
    
    Thank you Nikki and great job today in the kids class really appreciate the help 🙂
    Reply
Kaitlin Ruggiero says:
07/10/2012 at 9:48 PM

1 mi. med ball run (14 lbs) 10:06

Bench Press 5 x 5
45/65/75/85/95 then 1 at 105 pr!

21/15/9 RFT of
Power Clean(65 lbs)/HRPU/Weighted Sit Ups(25 lbs)
7:06 Rx
Reply
Lacy Higgins says:
07/10/2012 at 9:53 PM

row 2000m 8:57 (bum hamstring)

5×5 Bench Press
65/75/85/95/105 then 115 (3 without spot, 2 with spot)

21/15/9 RFT
Power Clean 65/HRPU/Weighted Sit Up 25 lbs
Rx 8:28
Reply
Kait Lin says:
07/10/2012 at 10:02 PM

1 mile med. ball run (14lbs) 10:06

Bench Press 5/5/5/5/5
45/65/75/85/95 and 1 @ 105

21/15/9 RFT
Power Clean (65 lbs)/HRPU/Weighted Sit Ups (25 lbs)
7:06 Rx
Reply
Coach TamBot says:
07/11/2012 at 7:29 AM

WOD with NikBot – Hit up the Strength Class today!!

Axle Power Clean & Jerk – 1/1/1/1/1 – 55/75/95/105PR/105
(PR on the Axle)
Bench Press – 1/1/1/1/1 – 65/70/75/80/85 1RM

3RNFT of 10 – 45lb Stone to shoulder/ 10 – 20lb weighted GHD Sit Ups 🙂
Reply