19 thoughts on “09/10/2013

    • Proper pushup position. I am just at the knurling. Depending on your chest size, but don’t have your arms out wide.

  1. Close Grip Bench Press
    195#-205#-205#-205#-205#
    I have gotten alot stronger since the last time we did this.
    Metcon (AMRAP-Rounds and Reps)
    AMRAP 20 Minutes (misread the post)
    20 Wall Balls
    5 Power Cleans @154# (not at 225 level yet; max is 185)
    6 Rounds +20 Wall Balls+4 Power Cleans

  2. 5am – 4k rowing

    Pm
    500m row warmup
    Bp- 135,155,165,175,185
    Amrap – 5 rounds with 45 lb thruster sub for WB and 135 # cleans

    1st day back in a little over a week coming back from a pulled neck muscle. Felt very tired and weak. I made the effort though!

  3. 205# bp
    40# db thrusters
    155# pc
    5 rounds
    Does anyone know if there is a hero wod for 9-11?

  4. Close Grip – 185#
    AMRAP
    -Power Clean 225# as RXd
    -Score: 4 Rounds + 5 Power Cleans + 5
    Bar Thrusters
    -(Subbed Bar Thrusters for Wall Balls)

    -Surprised myself today with Power Clean strength. Pretty proud about the strength I’ve gained.

  5. No bench so I did db bench press. 100 x 5 all sets
    Metcon: 7 rounds + 10 wall balls (175) clean.
    225rx is still on the heavy side for me. Plus 24hr fitness has no bumpers :(

  6. Close Grip Bench Press (in kilos): 50-52.5-55-60-65(4)

    Scaled MetCon:
    AMRAP in 15 mins of:
    – 20 Thrusters @ 20#
    – 5 Power Cleans @ 110#
    Time: 8 rounds