Wednesday, October 3

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1.  Bench Press
1 RM off blocks or Pins

2.  Push Press
1 x 15-20
1 x failure

3.  Superset
A.  Strict Bent Over Rows
B.  Band Pull aparts

4."Beer Goggles"
3 RFT:
5 Hang Power Cleans, 185/135
10 Strict Ring Dips
1 Legless Rope Climb

Bench off pins.  Set up one inch above your chest.

Comments

  1. Matt shaw says:

    On duty so…
    BP @ 135
    1×15
    1×17 (failure)
    Push press @ 115#
    1×15
    1x 17 (failure)
    Bent over rows 4×8 @ 135#
    No bands 🙁
    Modified Beer Goggles 4:44
    7 hang power cleans 155#
    10 strict ring dips
    5 strict pull ups

  2. Matt shaw says:

    The goggles was 3RFT

  3. Bench Press from boxes: 97#
    Push Press: 60# 16 reps
    Beer Goggles: 15:10 with 85# and almost full legless rope climbs. All unassisted ring dips!
    3 Supersets: 55# x12 and purple band x 15

  4. Bench – 210#
    PP – 105# x 16, 19
    Beer Goggles – 165#, 8:57
    3x Superset:
    Bent Over Row 125# x 12
    Purple Band Pull-Aparts x 20

  5. Bench: 142#
    Push Press: 85# (20/ 27)
    Superset: 95# x 12, Purple band x 15 all sets
    Beer Goggles: 7:36

  6. Nick Clack says:

    WOD – 155# 6:38
    Bench – 165#
    Bent over row – 135#
    3×12 red band

  7. Jesse Prescott says:

    Bench – 230 lbs.
    PP 1st set 15 reps, 2nd set 18 reps
    WOD – 7:40
    Skipped super set due to exhaustion

  8. Zach wilkinson says:

    Bench press: 245#
    Push press: 115# 16-22
    Beer Goggles: 6:52 rx’d
    Skipped super set…ran out of time. Make up on Thursday with sevens…maybe 🙂

  9. PP – 115 x 15 for two sets
    Beer goggles – 5:23 rx’d last rope climb had to use legs for two pulls

  10. Bench to Blocks – 125#
    Push Press – 85# x17, 85# to failure (19)
    Never made it to Beer Goggles before I had to teach again.

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