h1

WOD for Friday 8–26-14

September 26, 2014

CrossFit Old Skool

bench Press 1 rm

3×8 @ 75%

then

3 rft 15 toes 2 bar, 15 S2O @ 135/95, 15 Box Jumps 24″/20″, 15 Hang Clean @ 135/95

Shoulder Prehab to finish.

Open Prep

SP 5×5 Peak, FS 5×5 Peak, 1×20 HBBS Max Effort. EMOMx10- 5 HSPU’s, 5 Burpees. Shoulder Prehab

Advertisements

15 comments

  1. 1 rep max bench press: 120
    3×8: 2000
    WOD: 168rx in 15min


  2. 1 rep max bench press: 285
    3×8: (8@215,7@205,5@205); 4108
    WOD: 123 in 15min scaled 115# and k2c


    • 4180


  3. 1rm bench press: 100
    8@75, 8@65, 8@70 = 1680

    work: 150 – rx t2b & box – started at 70 and it hurt, dropped to 50lbs – need my shoulders for tennis match tomorrow
    I’ve done this before at 50lbs in 10 something. All around slow this morning.


  4. 1RM Bench Press – 235
    3 sets @ 175 for 23 reps = 4025

    1RM Front Squat – 255 (15lb PR)
    2 sets at 175 = 2800 (had to leave for work…)


  5. Caught up on most of my 1rm’s today
    Shoulder press 160
    Back squat 305 I will be focusing on high bar back squatting which is an adjustment for me.
    Pull ups 273lbs which is 99lbs over body weight today.


  6. 1rm bench press- 90
    3×8: 1560
    WOD: 179 (scaled 50#, k2c)


  7. 1 rm 135#
    3×8 total 2360
    WOD 153 scaled t2b, rx weight


  8. 1rm bench- 87
    3x8x65=1560

    Made up deadlift


  9. Front Squats 5×5 Shoulder Press 5×5
    Alternated SP then FS
    SP 115, 135, 155 (peak) 125, 115
    FS 225, 235, 255×3, 225, 205
    WOD 10 min 5 OHS, Burpees : completed RX


    • S/B HSP


  10. 1 rep max CGBP – 120; tried for 122, but missed.
    3×8 CGBP – 2,040lbs (89×8, 85×8, 90×8)
    WOD – 2 rounds + 5 T2B @ 80lbs w/scaled T2B


  11. CGBP: 127
    2,260 lbs.
    I was supposed to go 95x3x8 but the idiot I am I forgot to put a 2.5 on one side so I ended up at 92.5 lbs for one set. Duh!!!

    Then I peaced out to get home and see my fee-Ann-chee!


  12. Bench 1RM 270

    realized on my way home I did 70%X’s 8 not 75

    190 lbs X’s 24 total 4,560

    WOD scaled to 115 (working through some hip and or low back injury) 12:45


  13. Bench 1rm 80, 3 sets of 8 @55 (I think)
    Wod 170 @50



Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: