Wednesday, January 13, 2016
5 Rounds for time and load:
Row 400m
5 Bench Press
Rest 2:00
Coach’s notes:
Post time per round and for each row, plus bench press loads to comments.
WOD LeaderboardRow 400m
5 Bench Press
Rest 2:00
Post time per round and for each row, plus bench press loads to comments.
WOD Leaderboard
I’ve not done BP in forever. I remember my old PR was 115# X 3. Today:
115 × 5/125 × 5/135 ×2/125 × 4/115 × 5.
Aroung 14:00 workout time.
Thanks for partnering on the bar Brett.
Thanks Josh!
Open WOD 12.4
150 wall balls
90 Double unders
30 muscle ups
12 min amrap.
Got to 3 muscle ups. DU’s and WB’s were crap.
Thanks for the push Nick.
Then 10 min EMOM of back squats and prone DB row. 3 reps per set.
Did my first bar muscle up (just for Marika). Thanks guys!
Lost my times, bench press went like this:
75/85/80 dropped the weight to correct my form)/85/90
Thanks for the rowing tips Josh!
1:22.4, 122.9, 123.0, 123.5, 125.8
165, 170, 175, 180, 185lbs x 5
Thanks Bar-mate Barney.
Had a hard time keeping track of round times.
BP: 75, 80, 85, 90, 95
Slowest row was 1:44. Thanks OG! Great work small, but mighty 7AM crew.
Open Gym…
1 – ROW @ 1:13.9 – 185# BP Total Time = 1:43
2 – ROW @ 1:15.5 – 205# BP Total Time = 2:02
3 – ROW @ 1:18.3 – 215# BP Total Time = 2:24
4 – ROW @ 1:18.5 – 225# BP (3+2 with spot) Total Time = 2:38
5 – ROW @ 1:20.5 – 205# BP (4+1 with spot) Total Time = 2:27
Round Time/Row Time/Bench
1: 2:07/1:22.8/205
2: 3:22/1:24.3/215 (weight confusion or wrote wrong time)
3: 2:35/1:25.3/225(4)
4: 2:55/1:25.5/215(4)
5: 2:45/1:25.8/205(3.75)
Overestimated my manliness on the bench. Row time goal was 1:25 based on 7 round intervals last week.
Nice work Joel and Dylan. Thanks for sharing.
Good times with Jason and Ken at 6pm.
1:14.7 row 225#
1:20.7 row 235#
1:25.1 row 240#
1:25.4 row 245#x4
1:25.2 row 245#x3
1:22.2 row avg, surprised how much the row killed my bench.
Thanks Jason and Ken.
Pretty tired today so kept it to the Hero WOD.
Day 13
“Brian”
3 rounds
5 rope climbs
25 back squats 135#
13:45
Rope climbs went well squats were 18/7 each round.
165, 175, 185# x 3, total time 19:40ish?
Thx Jay n Ken
Left my paper in the car so going by memory, and don’t remember round times….
1:36 row/ 115#
1:37 row/ 120#
1:36 row/ 125#
1:35 row/ 130#
1:44 row/ 135# ( these needed to be broken 3/1/1)
Finished at around 25 min, I think. Started with two min on the clock.
Rows actually felt pretty good and got better as I went, until round 5, completely fell apart….
Thanks Jason and thanks Ken for spotting and for the push!
1- 1:37.5 / 83# – 2:16
2- 1:36.9 / 93# – 2:21
3- 1:37.0 / 98# – 2:23
4- 1:36.3 / 103# – 2:??
5- 1:39.5 / 103# – 2:??
Last row was sad.
Thanks Jay and Ken!
Rows were about 1:28 each.
Bench: 175; 195; 175; 175; 185.
Thanks Jason, thanks Ken.
1) 1:25 @ 155#
2) 1:26 @ 165#
3) 1:30 @ 175#
4) 1:32 @ 185# 2 + 2 spot
5) 1:29 @ 175# 3 + 2 spot
Thanks for sharing the bench Curtis. Nice MU victory Erin!
Thanks Josh!
1: 1:24/205
2: 1:25/215
3: 1:26/225
4: 1:27/235 x 4
5: 1:28/235 x 3.5
Thanks Chelsea and Jason.
1:32.3/65 = 2:07
1:32.4/75 = 2:16
1:35.5/80 = 2:26
1:40.4/85 = 2:35
1:38.4/90 = 2:30
I did this from home. My goal was to get to 90lbs. I’m happy with this one!
1. 225#, 2:28
2. 235#, 3:00
3. 225# X 4, 2:55
4. 225# X 2, 3:20
5. 185# X 7, 3:10
Forgot to go back and get my row times. Kept them below 1:25.
1. 185#
2. 205#
3. 215#
4. 185#
5. 205#
Thanks Josh
1. 155#
2. 165#
3. 165#
4. 155#
5. 175#
Thanks Josh
1. 1:30, 75# – 2:43
2. 1:38, 75 # – 3:08
3. 1:41, 75# – 3:03
4. 1:41, 75# -3:00
5. 1:39, 77.5 – 3:01