Friday Fun
21-15-9 reps for time of:
Kettlebell Snatches @ 24kg, Left & Right
Box Jumps @ 30″
Time- 9:56
Partner Wod
AMRAP 10 mins:
Partner performs as many strict pull-ups as possible while the other partner completes 10 reps of bench @ 75kg
Partnering with SKT meant that we are working heavily on our weaknesses: Bench for him and pull-ups for me. I managed to rack up 45 reps while complete the bench in swift fashion.
WOD080610
Dynamic Bench Press
60% of 1 rep max @60kg
8 sets of 3, rest interval 45 secs
Skull-crushers
3 x 10
Triceps Pull-downs
3 x 10
+2 hours later…
Bike 20km
+3 hours later…
AMRAP in 10 minutes:
100kg squats
30 reps
And I thought yesterday’s deadlift WOD was painful…
WOD071610
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups
Time – 7:55
Compare with 030209
Dynamic Bench Press
8 sets of 3 @50kg
Lat Pulldowns @77kg
Handstand Push-ups
5 sets of 5 unbroken
WOD071510
Max Effort Bench Press
5-5-3-1-1-1
60kg, 60, 80, 90, 100 (f), 100 (f)
Skull-crushers
3 sets of 10 @60lbs
Tricep Pulldowns
3 sets of 12 @25lbs, 30, 35
WOD070910
Row 500 meters @ 2:25
Body weight Bench press, 30 reps
Row 1000 meters @ 4:30
Body weight Bench press, 20 reps
Row 2000 meters @8:55
Body weight Bench press, 10 reps
Bench weight @70kg
WOD052409
For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps
Time -19:00
I wanted to finish off the third round of row/BP but didn’t have time as I’ve got an appointment with the massage parlour. 30 reps of BW Bench really humbles you. Weight was 75kg.
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