Tuesday, October 16, 2012
PECMATE
Warm Up: 250 m row or 25 sdhp 45#/30#, 10 walk out push ups
Skill Focus: Bench Press
2 x 5, 1 x 3
Bench Press 3.3.3.3.3
2 min only between sets
WOD
3 x max rep weighted push ups 45#/25# (sub incline for those that are unable to do weighted-challenging yet strict form)
2 min between
3 x 1 min double unders
90 s rest btwn
Post bench weight, # push ups and # du's for score
Happy Birthday Nicky!
Happy belated Birthday Coach Janet!
31 burpee box jumps, 1 muscle up
38 burpees, 800 m "sprint"
Happy Birthday girls!
PECMATE
Warm Up: 250 m row or 25 sdhp 45#/30#, 10 walk out push ups
Skill Focus: Bench Press
2 x 5, 1 x 3
Bench Press 3.3.3.3.3
2 min only between sets
WOD
3 x max rep weighted push ups 45#/25# (sub incline for those that are unable to do weighted-challenging yet strict form)
2 min between
3 x 1 min double unders
90 s rest btwn
Post bench weight, # push ups and # du's for score
Happy Birthday Nicky!
Image
Happy belated Birthday Coach Janet!
Image
31 burpee box jumps, 1 muscle up
Image
38 burpees, 800 m "sprint"
Happy Birthday girls!
Image
