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Tex | 12.07.2012
“If you lose the nerves, you lose the sport.”
-Shawn Johnson
Announcements!
*TOTAL Recall Registration is now open online. Can be found in the CFFoundations Tab. Cost per athlete is $30, open only to Balance Gym Members.
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SWOD:
Bench Press 5 RM, 2 x Max Reps @ 90% 5 RM
DWOD:
Complete three rounds:
40 seconds of One Arm DB Thruster 50 lbs
Rest 20 seconds
40 seconds of Supine Rows
Rest 20 seconds
40 seconds of One Arm DB Power Snatch 50 lbs
Rest 20 seconds
40 seconds of Mountain Climbers
Rest 20 seconds
*For thruster or DB power snatch you can use any arm and do not have to switch. You can do all the reps and all rounds with a single arm or mix it up to use both arms.
Post loads and reps to comments.
6 Responses to SEXY Friday 7/13/2012 WOD
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SWOD: 5 RM @ 215# (225 fail); 90% = 192 x 10, 5
DWOD:
Thrusters 50#: 14, 8, 8
Rows: 19, 14, 14
Snatches 50#: 9, 8, 12
Climbers: 32, 40, 42
Bench Press to 165#
2x Max Reps @ 90% 5RM – 10/8 @ 150#
DWOD: Round Total 87/71/56 w/ 40# DB
SWOD:
5 Rep Max Bench #130
2 rounds Max reps (#115): 11,9
DWOD:
3 Rounds: 1 Arm DB Thrusters (#35), supine rows, 1 Arm Snatch (#35), mountian climbers
Round 1: 89; Round 2: 79, Round 3: 72
(pretty sure my counting is not 100% accurate)
SWOD — 5RM @ 145# (Failed @ 155#)
DWOD — 40# dumbbell. No idea on reps. My brain wasn’t down with counting.
SWOD: 90# 5rm, 95# fail
DWOD: This workout was tough but fun.
25# DB: around 55 each round but no way that’s accurate. The mountain climbers fried me.
SWOD: 5 RM @ 185# (195 fail); 90% = 165 x 10, 5
DWOD:
Thrusters 40#: 18, 12, 10
Rows: 15, 13, 10
Snatches 40#: 14, 12, 10
Climbers: No idea (lots)