Bench Press 10 x 2 @ 190lbs

CFG Open WOD 11.2

Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps

8 rounds

6 rounds:

Every 3 minutes, complete
6 Pullups
12 Burpees

Each round should be done as fast as possible.
All rounds unbroken. Each round took about 50 seconds.

Clean and Jerk 1-1-1-1-1-1-1

115-120-125-130-135-140(f)-140(f)lbs

Thursday, March 25 2011

"Lynne"

5 Rounds Max Reps:

155lb Bench Press
Pullups

3 minute rest between rounds.

1: 11-7
2: 12-7
3: 11-6
4: 12-7
5: 10-6

Bench Press: 56
Pullups: 33

Total Reps: 89

5 RFT:

20 GHD Situps
5 Push Jerks @ 155lbs

Started with 165lbs on push jerks, but it was too heavy for this type of WOD.

9:34

Bench Press 3-3-3-3-3

165-185-195-205-215

“Cindy”
AMRAP in 10 minutes:
5 Pull-ups
10 Push-ups
15 Squats

8 rounds

OHS 1-1-1
Front Squat 1-1-1
Back Squat 1-1-1

Try to increase weight each lift.

OHS: 135-155-165lbs
Front Squats: 185-205-225lbs
Back Squats: 255-275-300lbs

Set a PR in all 3 lifts.

*compare*

4 rounds:

7 Push Press @ 135lbs
14 Burpee Pullups

5 RFT:
12 1-Arm DB OHS, 40lbs
7 Forward Hops

4:04

30 Back Squats @ 185lbs
8 Suicides Racquetball Court
30 Burpees

Deadlift 3-3-3

205-255-265lbs

"Horrible Hundred"
25 Deadlifts, 185lbs
25 Cleans, 95lbs
25 Thrusters, 65lbs
25 SDHP, 45lbs

Use one bar, stripping plates away as needed.

7:49

"Volkswagon"
21-15-9 reps of:

135lb Bench Press
Pullups

Did at Planet Fitness. 10:44

8 rounds of:

3 Weighted Pullups @ 25lbs
Max Reps Cleans @ 95lbs

13-13-13-11-7-10-14-6

15 Rounds of:
1 Deadlift @ 225lbs
40 Yard Farmers Walk @ 65lbs.

This was a real grip killer. By round five or six, my forearms were burning...

Pullup Ladder

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

8 minutes + 5 reps

AMRAP in 12:
135lb Bench Press, 3 reps
165lbs Back Squat, 5 Reps

14 rounds + 3 bench press

*75% of Rx weights. 185-Bench 225-Squat

5 x 3 Bench Press

185-190-200-205-210lbs

5RNFT:
3 Bench Press @ 165lbs
15 Bench Press @ 95 lbs
6 Pistols

Shoulder Press 1-1-1-1-1

Push Press 3-3-3-3-3

Push Jerk 5-5-5-5-5

1: 95-115-125-135-145-150(f)lbs
2: 135-145-155-165-170lbs
3: 135-155-165-170

Work up to 1RM Bench Press: 215lbs

5RNFT:
3 Bench Press @ 90% 195lbs
15 Bench Press @ 95 lbs
6 Pistols

-then-

3 RDS:
3 x Cindy
400m Run

4 Rounds:
400m Run @ 8.5mph (1:43)
40 Squats

Rest until 5 minute mark and begin again. Each round was between 2:41 and 2:45.

20 Back Squats, 135lbs
10 Forward Hops

15 Back Squats, 135lbs
8 Forward Hops

10 Back Squats, 135lbs
6 Forward Hops

5 Back Squats, 135lbs
4 Forward Hops

5:26

Set a timer for 30 minutes.

Minute 1: 5 Pullups
Minute 2: 10 Pushups
Minute 3: 15 Squats

Continue until time has elapsed.

Finished up with 78 burpees and 30 pistols.

Shoulder Press 8-6-4-3-2-1-1
45-65-95-115-125-135-145(f)

15 Shoulder Press @ 115
50 DB Push Press @ 30lbs
400m Farmers Walk @ 45lbs

14:14