Friday, February 1, 2013
TGIB (THANK GOD IT’S BENCH)
Warm up: 400 m run/row, 2 x 10 good mornings, 10 push ups, 10 hollow rocks, 5 burpees
Skill/focus: Bench Press
1 x 8, 1 x 5 or as needed
Bench Press 5. 5. 5 (up 5#/2.5 from last week)
WOD
Complete push ups for time:
everytime you break you must complete 1, 50 m prowler push 70#/45# ea side
Adv or rx: 150 push ups
Beg or Int: 100 push ups
After push complete 50 evil wheels for completion
Post bench 5 rm & # prowler pushes completed
Congratulations On Ramp graduates!
Nope. No band
Nice sharing our birthday finishers John!
TGIB (THANK GOD IT’S BENCH)
Warm up: 400 m run/row, 2 x 10 good mornings, 10 push ups, 10 hollow rocks, 5 burpees
Skill/focus: Bench Press
1 x 8, 1 x 5 or as needed
Bench Press 5. 5. 5 (up 5#/2.5 from last week)
WOD
Complete push ups for time:
everytime you break you must complete 1, 50 m prowler push 70#/45# ea side
Adv or rx: 150 push ups
Beg or Int: 100 push ups
After push complete 50 evil wheels for completion
Post bench 5 rm & # prowler pushes completed
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