WOD 9/25/13
5 Minutes of Pec/Delt/Lat/OH/Wrist Mobility
A- WU- 5 Minute AMRAP of: 200M Run/10 Plyo Push Ups
B- Close Grip Bench Press- 10 Minutes To A Heavy Double + 3/3/3/3/3 @90% of above; 90 Seconds Rest Between Sets
C- Pendlay Row-= 10/10/10/10/10 (HBD); 90 Seconds Rest Between Sets
D- 10-1 Descending Ladder of: Push Up/Ring Row
5 Minutes of Pec/Delt/Lat/OH/Wrist Mobility
A- WU- 5 Minute AMRAP of: 200M Run/10 Plyo Push Ups 3 sets +180 meters
B- Close Grip Bench Press- 10 Minutes To A Heavy Double + 3/3/3/3/3 @90% of above; 90 Seconds Rest Between Sets- Worked up to 185 reps at 165-155
C- Pendlay Row-= 10/10/10/10/10 (HBD); 90 Seconds Rest Between Sets @105
D- 10-1 Descending Ladder of: Push Up/Ring Row- 6 minutes ,felt good
Warm Up – 5 min Amrap of 200m run/ Push ups= 3 rounds
Bench singles 75/85/95/100/105 PR
Pendlay 8×5 @ 75
Descending ladder of renegade row/ push ups
Nice working with Barbie and Caroline 🙂
Warm up – 5min AMRAP 250 row & 10 push up – 3rds
Bench Press 1RM – 5@45/3@135/2@155/1@185/205/215/225(PR)/230(f)
Pumped about the PR. Had this as a goal for the year and haven’t put 225 up since college….a long long time ago. Almost had the 230 but needed a small bump.
Pendlay Rows – 10rds x 5 @ 95#
10-1 ladder of renegade rows (35#) & deficit push ups – 7:28
A- 4rds+200m
B- worked up new a new PR-235lbs. i was about to throw up 255lbs but my leg cramped up and i had to put it down. i hope it get it next time.
C- 25/25/35/35/45
D- 5:41
great job tonight everyone!
***worked TO a new PR lol
WU-5 min AMRAP of
250 m row
10 plyo push ups
4 rounds
Bench 15 minutes for a heavy single
95/135/185/225/255/265/275f
Pendlay row
6*5 reps @205
For time:
Descending 10-1 of
Renegade row 55#
Deficit push up on DBs
7:00
Congrats to the PRs. Excellent work
A. 4 rounds
B. 135…185…225…275…305…315
C. 6×10 135
D. Cant remember. Low 5’s
Oops…
5 x 10 135 pendlays
Late again…
A – WU- 5 Minute AMRAP of: 200M Run/10 Plyo Push Ups – 3rds, 200M + 8
B – Close Grip Bench Press – 2RM – 45/135/165/175/185, 4×3 @ 175
C- Pendlay Row-= 5×10 115/125/135×3
D- 10-1 Descending Ladder of: Deficit Push Up / Renegade Row @ 35lbs – 6:34 I think?