Wednesday, October 17

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1.  Bench
5×3 across

2.  Push Press
3×8

3. "Double"
AMRAP 3 min of:
6 Double KB Thrusters, 70/53
2 Rope Climbs
rest 5 mintes

AMRAP 3 min of:
6 Double KB Thrusters, 70/53
2 Rope Climbs

4.  Bulletproof Shoulders
Demo vid.

Comments

  1. Done 10/16 while on duty
    Bench @ 185#
    Push Press @ 135#
    Double
    6 Thrusters with double 45# plates
    8 strict pull ups
    1st rd: 2 rds + thrusters and 5 Pull ups
    2nd rd: 2 rds + thrusters and 3 Pull ups

  2. Jesse Prescott says:

    Bench – 205 across
    Push press – 135 across
    WOD – 1 rd. 1 thruster rx’d/ 2 rds. 1.5 pood
    BPS

  3. Bench: 125#
    Push Press: 95- 105- 115#
    Double: 1 round + 2 thrusters/ 1 round
    Bulletproof Shoulders: Completed

  4. Bench 5 x3 – 185#
    Strict Press 3 x8 – 95#
    BO Row 3 x8 – 135#
    BPS

  5. Bench 5×3 – 235#
    Push press – 155 x 8, 185 x 8, 187 x 8
    Wod 1 – 1 rnd plus 4 thrusters
    Wod 2 – 6 thrusters on rope climb
    *bps was not possible as I am unable to move them

  6. Zach Wilkinson says:

    Bench press: 225#
    Push press: 135-145-165
    AMRAP: 2 rds/1 rd +4 KB thrusters rx’d

  7. Bench 5×3: 85#
    Push Press 3×8: 65#
    WOD 1: 1 rd + 7 reps (26#)
    WOD 2: 1 rd + 6 reps (26#)
    BPS

  8. Bench 5×3 @ 115# (go heavier next time)
    Push Press 3×8 @ 95#
    “Double” (amongst the top 5 worst workouts of my life) – 1 rd. + 7 reps/1 rd. + 4 reps -44# KB’s

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