Monday, August 11, 2008
5 rounds:
400m row
AMRAP Bench Press
Rest 2:00
Coach’s notes: AMRAP stands for As Many Reps As Possible. Guys use 65lbs. and gals use 45lbs. This for a single set after each row and the movement must be continuous (i.e no pausing). Post total time for each row, total row time, reps for each set and total reps to comments.
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7 Rounds of:
Hang Squat Clean 15 reps – 95 lbs
15 Push ups
17:56
Legs and grip were fine, wrists fatigued early
38yom 150lbs
Lunch time – 5×5 deadlifts. 225×5, 275×5, 285×5, 295×5, 305×5 (bwt=152)
After work – WOD as Rx’d
Round 1, 1:22, 47 reps
Round 2, 1:22, 25 reps
Round 3, 1:30, 18 reps
Round 4, 1:30, 18 reps
Round 5, 1:30, 18 reps
Total row: 7:14
Total reps: 126
as rx’d
DJ :
rows – 1:14/1:16/1:19/1:19/1:18 – total = 6:26
bench – 61/40/32/32/31 – total = 196
Brittany:
rows – 1:31/1:33/1:35/1:37/1:36 – total = 7:52
bench – 35/30/25/25/19 – total = 134
Coming back and I’ve got a way to go to get to the half form I was in!
Did @ YMCA and substituted 400M run instead of row to access equipment.
Forgot to time runs but total workout with rest was 20:18.
bench – 43, 26, 21, 22, 21 total 133
Gord
Row-1:16, 1:21,1:26,129,130- total-7:02
bp-42,46,33,39,30-total-190
Laura
Row-1:30, 136, 144, 145, 143, -total-8:18
bp -27,27,21,21,23-total-119
great work by all
impressive rowing steve G
Neil
Row 1:25, 1:27, 1:33, 1:32, 1:31
Bench 42, 30, 32, 22, 25 = 151
Judy
Row 1:36 1:39 1:39 1:42 1:42
Bench – 44 lb bar – 6 ,4
32 lb bar – 19, 20, 15
Another fun class, congrats to everyone’s hard work – great rows Steve!!
this workout was brutal…I am sure I have said this about WODs before but this was the the worst I have ever felt from a workout…especially in b/w sets…
row- 1:19, 1:18.8, 1:19.1, 1:20.1, 1:21.1
bp – 75, 62, 40, 33, 31
row total: 6:38.1
bp total: 241
Good work to everyone tonight we were all trashed by this one…
Didn’t time the rows.
Bench – 50/25/23/18/24
1:52 / 25
1:48 / 30
1:44 / 25
1:46 / 27
1:51 / 27
Row total: 9:01
Reps Total: 134
Gotta warm up a bit more, makes a huge difference!
as rx’d 1:42/1:44/1:48/1:49/1:45 total time – 8:8
30/25/20/20/20 total reps – 115
1:56/25
1:42/23
1:44/20
1:47/21
1:44/14
row total: 11:88
Reps total: 103
Wow! I was still panting in the parking lot!
yeah, messed up on the math with the row – 8:88 no wonder I was panting:-)