Friday, February 26: Shoulder, Chest and Tri's Triple.

Warm Up:
Bench Press 15-10-5

Jacob 130-180-220

WOD #1
5 Rounds for max reps of:
Bench Press, Body Weight
Push-ups
*Immediately complete push-ups after bench set, do not rest until after push-ups are complete.

Jacob (BW 171lbs, BP 180lbs) 15/25, 15/25, 12/28, 12/25, 6/25


Total BP 50, PU 127

WOD #2
21-15-9 reps for time of:
Kettlebell Swing, 2 Pood
Burpee
CTB Pull-up

Jacob 5:43 Rx'd

Shane 9:46 (1.5 Pood, PU)


Evan 6:27 (45lb 1 Arm Dumbbell Power Snatch)


WOD #3
"The 50 Cal" Light (3 Rounds instead of 5)

3 Rounds for time of:

Start with the number 50 and subtract your max ring dip or pull-up reps. This new number will be the calories you must row in order to end the round, both numbers combined totaling 50. Note reps, calories and time for each round.

***Each round followed by 3 minutes of rest***

Jacob RD 27/Cal 23 1:14, RD 22/Cal 28 1:30, RD 20/Cal 30 1:59