Wednesday, December 30: Triple Threat On Rest!

The Warm Up...

Bench Press 15-10-5

Jacob 125-165-185

Kenny 125-165-185


WOD 1:

Bench Press 5-4-3-2-1-1-1

Jacob 205-215-225-235-245-255-265

Kenny 205-215-225-235-245-255-265


The Plan...

WOD 2:

"Lynn"

5 Rounds of max reps bodyweight bench press followed by max rep pull-ups.
*2 Minutes rest between sets, total number of reps as score.

Jacob (BW: 170lbs, Bench Press 175lbs)
BP 19 PU 55
BP 15 PU 40
BP 12 PU 35
BP 10 PU 31
BP 09 PU 32
Total: 258 (PR 259, Damn!)

Kenny (BW: 195lbs, Bench Press 175lbs)
BP 10 PU 19
BP 10 PU 12
BP 08 PU 14
BP 07 PU 15
BP 06 PU 09
Total: 110

Then...

WOD 3:

21-15-9 reps for time of:
Box Jump, 24"
Double Unders (3 to 1 for singles)
Kettlebell Swings, 2 Pood (1.5 Pood)
Hand Stand Push-ups (Dumbbell Push Jerk 35lbs)

Jacob 6:32 Rx'd

Kenny 8:34 (3 to 1, 1.5 Pood, Dumbbell Push Jerks)





The Pain...