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WOD for Friday 4-4-14 and Open Gym Sat and Sunday 10-12

April 4, 2014

Friday

test- 1 rm Bench Press.  (Note-  a very similar alternative, the close grip bench press, is also an option)

Strength- 3×8 Bench Press for total load.

Work-  10 minutes max effort Monostructural.  Pick one piece and stick with it for a 10 minute max effort (be it calories, distance, watts etc).

 

Saturday and Sunday– Open Gym from 10 to 12 noon.

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18 comments

  1. 1 rep max bench 277 PR
    3 sets of 8 at 207 = 4968
    10 min Double Unders 261


  2. 215 – 1 rep max for bench
    155 x 8 x 3
    Double unders for 10 minutes – 265 reps


  3. Max bench press 95
    8x3x70 – 1680
    Ran outside 10 min. Used phone app for distance – 1.18 mi


  4. Max 1 rep close grip bench press. 265 PR for me.
    3×8 @ 200 = 4800
    DU’ for 10 min. Lost count!


  5. 1RM Bench = 225 PR and up 20lbs since last test (thanks Larry and Greg for the peer pressure)
    3×8 = 3976
    Double Unders for 10 mins = 176


  6. 235 – 1 rep max
    3 x 8 @175 = 4200
    Ran outside for 10 min – 1.25 miles


  7. 265 – 1 Rep Max
    3 x 8 x 205 = 4920
    Dead lift 425
    It’s good to be back!


  8. Bench press- 1rm 85 (no previous 1rm)(May have put 95 on board by accident)
    3x8x65=1560

    Deadlift- 1rm 195 (previous 190)


  9. BP 205lbs (weak)…155lbsx24 reps…. 10min row 2216m


  10. Bench Press – 1 rep max – 195
    3×8 – 3400
    Double Unders – 200 in 10 min.


  11. I missed a lot of days this week so I made up DL today. 1 RM = 280lbs (this is a PR for me and 5lbs more than our last test out strength cycle).

    210×8, 215×5, 185×8 = 4,235. I struggled with touch and go; will go lighter next week to work on this technique. I hope I can walk tomorrow!!


  12. I MADE THE BOARD! I MADE THE BOARD! WOO HOO!!! my week is complete. 1 rm at 135.. took 3 attempts BUT I DID IT DAMNIT! and 3×8 and 95= 2280 🙂 and didn’t quit the death bike getting 102 cals in 10 minutes

    tom did backsquat: 295, 3×8 at 205= 4920, 1000 m row, 50 ghd sit ups, 50 ghd back extensions x2


    • Congrats Zoe! Was good stuff..


    • Nice job! You are putting up good numbers all over the place.


  13. Out all week so I decided to hit two lifts today.

    BP = 255, missed 275 but, was close.
    BP Loads – 205, 195, 185
    DL = 425


  14. BP= 100
    3×8= 1720

    Ran 1.23 miles in 10 min.


  15. Bench 1RM = 185#
    3×8 @ 135# = 3,240

    My 10mins was a hodge-podge of lazy shit, running, AD, row, blah blah blah…. hardly “max effort”.


  16. half a week late, but for my records 1RM 265 regular grip (my reg grip is ALMOST close grip).

    185 X’s24 total 4440



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