WOD 9/6/13
6 Minutes of Shoulder/Wrist/OH/Pec/Lat/Hip Mobility
A- WU- 15/12/9 RFT of: Double Unders/Burpees
B- Bench Press- 15 Minutes To A Heavy Triple
C- Cindy= 20 Minute AMRAP of: 5 Pull Up/10 Push Up/15 Air Squat
D- K.B. or D.B. Renegade Row– 12/12/12/12 each (45/25×2)
Friends forever @ 718
😀 Love this pic!
Yummy WOD. I’ll be there 6:00am
6 Minutes of Shoulder/Wrist/OH/Pec/Lat/Hip Mobility
A- WU- 15/12/9 RFT of: Double Unders/Burpees – 4:09 doing 3:1 singles
B- Bench Press- 15 Minutes To A Heavy Triple – 45/95/135/165/185/195/200 1x – 205lbs is my 1RM, it’ll hopefully be higher next time.
C- Cindy= 20 Minute AMRAP of: 5 Pull Up/10 Push Up/15 Air Squat – 12rds Rx
6am Endurance WOD:
A: WU: 21/15/9 RFT of: Double Unders/Burpees: 4:00
B: Bench Press: 5/5/5/5/5/5/5 @ 75% 135/135/135/125/125/115/115
C: Cindy: 15 Minute AMRAP of: 5 Pull Up/10 Push Up/15 Air Squat: 9 rounds
A- WU- 15/12/9 RFT of: Double Unders/Burpees- 2:29 (wanted to beat Josh, but it didn’t happen!)
B- Bench Press- 15 Minutes To A Heavy Triple- 110#/115# failed on 3rd attempt and wanted to save myself for push ups
C- Cindy= 20 Minute AMRAP of: 5 Pull Up/10 Push Up/15 Air Squat 15+5+4 Rx could have pushed a little more but those damn push ups really slow me down.
D- K.B. or D.B. Renegade Row- 6/6/6 each (45/25×2)
Nice one today, great energy, beautiful outside and cool inside..it’s gonna be an amazing fall!
Hell yeah! Let ’em know Tina.
A. 3:06 on the 15/12/9 DU/Burpee warm up
B. Bench – bar x 5/95×5/135×3/185×3/195×3/204×1 failed on the 2nd
C. Cindy – 16rds + 3 Rx-ish some of my movements were suspect, not full range. Best ever though.
D. Renegade Row – 12/12/12/12 each arm @ 25
My arms are still shaking, an hour after the WOD
Pr’d Cindy by 3 rounds today after checking my history. Woohoo
PR Matt!!!! So proud of you!
Late post.
A) 15/12/9 DU’s & burpees – 2:32
B) 3rm bench – 45/95/135/155/175/185/190
C) Cindy – 16rds+5+10
D) 4×12 renegade row @ 95lbs