1.) Find 1RM Bench Press
Once 1RM Bench Press is established get to the ME Pull-ups within 30 seconds
2.) ME Pull-ups
*3.)8 min. AMRAP
10 UB Front Squat 185/120lb
30 Double Unders
*4.) Run 5K under with vest or pack loaded with 20-30lb (29 minutes or less)
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Free WOD, 100# bench pr; 4 rds rx
3.1 miles vested 29:03, 12 mile bike ride, DO ALL THE THINGS!
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0
Rosa Francour, Josh Rolfing, Anna Schumacher, Matthew Luepke, Cassie Christianson, Theresa Rosenquist, Antonia Shanle, Nick Burgraff, Tina Schmidt, Charlie Spry, Steve Broekman and Pauly VanderKelen
Charlie Spry
26:58 5K PR, Bench 225 PR, 17 Pullup PR, 195 OHS PR
First dip in pool BRrrrrrr
8
0
Che Ater
Free and reg wod and ec
110 bench PR, 5k row - nice n slow, 2 pull-ups (well get along someday), 3 rds + 9 PC (subbed 95# hang PC for fs - hip)
9
1
Fun w/ you today!
Christian Stueber
Pilates, Free WOD w/ Cassie, August & Emma (4 rnds + 50 Burpees), 5k @ 28:50, 110# Bench
9
0
Grant Soletski
25:55 5k with vest 3rds + 3 front squat
i thought i actually may die during the 8 minutes of hell.
3
0
Josh Rolfing
200 bench, 30 pull ups, 25:25 5k w 20# vest
9
1
Fun watching you force your way thru those pull-ups! Way to go.
Marcie Kyllonen
140#bench press/30pullups/30:15 weighted5k/3rds+5dus85#
12
3
Nice bench you beast!
Thanks Antonia ...sad that it's only 5lbs below my 1rm squat?!? Bahaha
Hahah impressive actually
Pauly VanderKelen
285# Bench Press / 20 Pull Ups
First 5K complete at approximately 27 min (no vest). WOD followed with 3Rds. + 27 DUs
0
0
Rosa Francour
85# bench press and a couple pus
35:26 =5k with vest plus 4 rounds at 70#fs
8
0
Theresa Rosenquist
BP: 115(125(f)/120(f), pull-up: 18/20,
Biked 30 (thanks Wendy & Marty! Otherwise that wouldve been Zzzz!!), FS/DU: 6x (light!!! #65), WAY off BP pr - Grrrr!
10
0
Valentina Nikolaides
10:15
75# bench press... Ran 5k somehow... 3 rounds and 10 front squats 65#... 10 pull-ups! Thanks Grant for the ass kicking!
9
0