Bench press 5-5-5-5-5
Regional Update 4.2 – video [wmv] [mov]
The goal you set must be challenging. At the same time, it should be realistic and attainable, not impossible to reach. It should be challenging enough to make you stretch, but not so far that you break.” ~Rick Hansen
I see strength for tomorrow, but where’s the WOD?
WOD in Key West
400 m run
20 Air Squats
30 Burpees
40 Sit-Ups
50 Push-Ups
400 m run
(9:10)
WOD on Anna Maria Island: I ran 5k loop on northern tip of island. Rod did 5-10-15 of pullups,airsquats &pushups – 10 rounds.
BP: 185/195/195/200/205
Tabata: 12 SU/21 FK/17 KB swings/Planks
PVC Dips: 25 lb KB/ 25 lb KB/ 25 lb KB & Some Chain
Ring PU w/chain: 8/10/10
4 x 10 Down Unders
Bench Press – 65/75/80/85/90
Tabata – 15 KB (26lb)/ 15 ab mat/ 20 flutter kicks
Bench Press – 70/75/75/75/80
Tabata – 17 KB Twist, 12 Ab Mat, 20 Kicks
BenchPress – 105/110/115,110/110/110 Tabata – 35lb KB twist – 17, 16 sit ups and then 28 flutters = 61 total
230/235/240/240/245
BP – 105/115/115/120/120
Tabata –
KB Twist(35lb) 22/Ab Mat Situps 15/Flutters 27= 64 Total
Bench Press: 65/70/75/80/85
Tabata: 17 Twist (20 DB)/ 10 Ab Mat/ 25 flutter kicks
65/75/80/85/90
tabata: 16 KB twist (26 lbs)/12 ab mat/27 flutter
205/205/205/215/215
70/75/75/75/80
Tabata-15 kb twist, 15 ab mat, 17 kicks