3 rounds of:
Max reps in 40 seconds/rest 20 seconds of:
Handstand Push Ups
KB Swings (70/53)
Push Ups (de-load)
Chest to Bar Pull Ups
Rest 1 minute between rounds.
Strength: Bench Press 2-2-2-2-2-2-2-2-2-2 @ 80 % resting 60 seconds between sets
As I went back in the archives to get a comparable date, this SWOD was scheduled HERE.
Compare SWOD and add loads to HERE
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“Our design is so flawed, so take everything and fill the gaps with selfless love.”~Daniel
WOD 47/46/49
BP 6 rounds 95, 4 rounds 85
82/81/76=239
WOD 44/49/43= 136
BP 85
For time: 10:44
20, 15, 10, 5
Row for cal
Wall ball
De-load push-up
BP: 225 x 8/215 x 2
WOD: 68/58/49 = 175
BP 225, WOD 46/54/52 152
BP 250×9,260×1
WOD:75/67/61=203
151
BP 315×9, 320×1
WOD 46/46/46=138
WOD 67/67/65(ab mat+10lb plate/pull ups for CTB)
WOD 70/67/45 (53lb kb)
BP 225×9 235×1
Bench Reps 9×145 1×150
BP 85×2 90×8
WOD 52/54/53 = 159 (35lb KB, 20lb DB Press)
BP 185×7 / 195×3
47/42/40=129
62/66/62=190
BP: 225×10
BP 195×2/205×3/215×5
60/56/58=174 40lb DB
BP 85×2 90×8
WOD 47/50/47=144 (20lb db press)
Bench press – 115×1; 120×6; 125×2; 130×1
WOD – 70/69/62 = 201 reps
Bench 85 most, 100 once
WOD – 36/48/44/44=172
275×7/285×2/290×1 bench press
58/60/58=176
68/70/64=202
255 x 7
265 x 3