Monday, April 26, 2010
A. Push Press – 3-5 reps x 5 sets @21×1, rest 2:00
B. Ring Dips – AMRAP in 20 seconds x 5 sets, rest 2:00
C. Bench Press – AMRAP x 1 set
Coach’s notes: Guys use 45 lbs and gals 30 lbs for bench press. There must be no pause in movement or the set is done. Post loads for A and reps for B and C to comments.
A. 90/105/125/140/155 – should have gone higher
B. 6/6/6/4/3 – this is the first tme in very long that I have been able to do a dip.
C. 90 – arms were fried after the dips
A. 55/60/65/70/75
B. 9/9/9/8/6 w/ the trusted blue band
C. 30
A. 95/125/145/165/200 failed on the 3rd rep
B. 9/9/7/4/3
C. 80
A. 75×5/85×5/95×5/105×3/105×4
B. 9/9/7/7/7
C. 60
Neil
A. 115×5/125×5/135×5/145x3145x3
B. 16/9/10/10/9
C. 74
Judy
A. 45×5/55×5/61×5/66×3/66×3
B. 3/4/4/5/3 blue band
A. Dumbells (on account of my condition) 30/35/40/45X4/45
B. 9/9/10/7/7
C. 41
A: 55/65/70/75/85
B: 7/9/11/9/7 used purple band
C: 57 reps
A. 115×5/125×5/135×5/145×2/145x 1/2
B. 7/7/9/8/6
C. 85
A: 65×5/75×5/85×5/95×5/105×5
B: left my sheet at the gym so by memory..5/5/?/1- last one did with purple band -8
C: 44 – suddenly got very hard at 30!
Good wod- thanks Brett and thanks Karen and Erin for sharing!
A: 55/65/75×4/75/80×4-failed on the 5th.
B: Used purple band 8/12. Last 3 sets used 1/2 of the purple band 6/7/5.
C: 44
Thanks Karen for sharing your books.
Thanks Laura for a great class!
A: 65×5/70×5/75×4/75×5/80×2
B: 11/12/12/11/11 with blue band
C: 53
A: 70×5/75×5/80×5/85×5/90×3 (thanks Brett for your push on these)
B: 7/8/5/5/4
C: 41? 48? When I was done Brett asked how many reps I got, and I blurted out 41. Thinking about it afterwards though, I am convinced that I was close to 50. 48 rings a bell. Really don’t know though; brain was equally fried as the shoulders!
A. 135×5/155×5/165×3/165×3/165x 2
B. 12/11/8/7/6 bar dips (still hard)
C. 91 (would have been 100 for sure at CFC )