12-9-6-3 reps for time of:
Power Cleans (155/105)
Ring Dips
Rx’d + (185/125)
Rest 10 minutes…
For time:
Row 1k
Strength: Bench Press (find a 3 rep max and a 10 rep max)
Compare 3 rep max to HERE
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“If you do what you’ve always done, you’ll get what you’ve always gotten.”~Tony Robbins
Bench- 235 x 3 / 185 x 10
Wod- 3:53 (165)
Snatch Wod from Mon. 8 full (135)
BP: 230/185
WOD: 7:18 (155 lb)
1K Row: 4:00
Bench 105×3, 85×10
WOD 6:15 @105 with bar dips
Row 4:14
Bench 255×3/ 205×10
WOD: 2:44 @ 185
Row: 3:00
BP-215×3/190×10
WOD-3:35@75 w/bar dips
Row-3:53
BP 255×3/215×10
Wod 5:42 (155lb, bar dips)
1K row 3:45
BP 205×3/165×10
WOD 6:40 (115 lb/ bar dips w/green band)
Row 4:25
BP 155×3/135×10
WOD 3:40 @105
Row 3:54
BP 275/225
Wod 3:24
Row 3:19
BP = 120×3, 105×10
WOD = 4:26 (105 with ring dips)
Row = 4:13
BP = 295×3, 245×10
WOD = 3:30 rx+
Row = 3:18
BP 110/100
4:02 (95 lbs)
bp 335/275
wod 2:46
row 3:24
BP 145lbs (3)/130lbs (10)
WOD 5:00 w/ bar dips
Bench 3 rep at 135 10 rep 115
WOD: 3:33 at 115lbs
row 4:13 – more of a leisurely jog then a sprint
BP 240×3 / 205×7
WOD 4:30 (155,bar dips)
Row 3:15
295f/245×10
Wod: 2:52
1k row: 3:00 (FYI. The worst misery after a workout…EVER! Puke, passout, die…all thoughts that passed through my head)
BP 205 x 3/165 x 10
WOD 4:12 @ 135
ROW 3:21
BP 165/135
WOD 5:37 @ 125 (bar dips)
ROW 3:35
275/235
WOD 3:59 (bar dips)
Row: 3:20
BP: 110×3 / 100×10
WOD: 3:46 @75 lbs/ blue BD dip
1000m row ~ 4:05
BP:100/85
5:00(75lb, blue band)
Row: 4:2?
BP 255/215 WOD 3:44 @155 Row 3:19
BP:100/85 WOD: 5:21(75lb, green band) Row: 3:53 (PR! first time sub-4 min)
BP 100/80