Friday 7.8.11

As many rounds and reps as possible in 3 minutes for 5 rounds of: 
3 SDHP (115/80)
6 Plyo push ups
9 Kettlebell Swings (53/35)


Rest 1 minute between rounds.

Post rounds and reps for each round to comments.

*Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the ground, perform an explosive push up that allows you to transition the hand on the ground to the hand on the plate and vice versa. 

Strength: Bench Press 5-5-5-5-5 

You can easily judge the character of a man by how he treats those who can do nothing for him.  ~James D. Miles

Categories: WOD

11 Replies to “Friday 7.8.11”

  1. 4 Full + 3 SDHP
    3 Full + 3 SDHP + 3 PU
    3 Full + 3 SDHP
    3 Full
    3 Full
    Total: 16 Full + 12

  2. Bench Press – 85lbs x 5
    Wod –
    4 full
    3 full + 3 SDHP + 6 PLYO PU
    3 full + 3 SDHP + 6 PLYO PU
    3 full + 3 SDHP + 3 PLYO PU
    3 full
    Total = 16 full + 24 reps

  3. 4 full
    3 full + 3 SDHP + 6 PPU
    3 full + 3 SDHP
    3 full + 3 SDHP + 3 PPU
    3 full + 3 SDHP + 6 PPU
    = 16 full + 27

    85 Bench
    Tabata
    abmat = 13
    KB Twist = 18

  4. 3 full
    3 full
    3 full
    2 full
    2 full
    Bench 75/85/85/90

    I really enjoyed my vacation but coming back has been tough. It is amazing how quickly you get out of shape.

  5. 4 Full
    3 Full, 3 SDHP, 6 PPU
    3 Full, 3 SDHP, 4 PPU
    3 Full, 3 SDHP, 4 PPU
    3 Full, 3 SDHP

    16 Full + 26 reps

    Abmat – 13
    DB Twist – 20
    Bench 75×5

  6. Bench 65×4, 75×1

    WOD (55lb sdhp, 26 lb kb)
    3 full, 6 push ups,
    3 full
    3 full
    2 full 6 push ups, 6 kb swings
    2 full 6 push ups

    Tabata: 11 ab mats, 19 dumbell twists (20 lbs)

    I think!!!

  7. 3 Full + 1 SDHP
    3 Full
    2 Full + 3 SDHP + 2 PU
    2 Full + 2 SDHP
    2 Full + 3 SDHP + 2 PU
    Total: 12 Full + 13 Reps

    Tabata: 12 AMSU & 18 KB Twists
    Bench: 185, 195, 205, 205, 205

  8. 3full + 3,6
    3 full +3
    3 full
    3 full
    2 full +3,3
    70 lbs sdhp
    85×5 bench
    Tabata: 18kb twists, 12 ab mat

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