B) Week 3
Close Grip Bench Press 8x3
(complete all sets with between 80-90% of your 1-RM)
Rest 90-120 seconds
Then . . . One set of: Close Grip Bench Press x 10 reps @ 65-70% of 1-RM
C) For time:
Row 2000 meters
20 Snatches 135/95lbs
60 Pull-Ups
20 Snatches
Row 2000 meters
Accessory work
5 rounds alternating
D1) weighted Ring Dip 5-6 reps (2111)
D2) weighted pull-ups (supinated) 5-6 reps
A) 95,105,110,115,120-1rep plus it's a PR!!!!
ReplyDeleteC)25:36 minus the last row. Ran out of time.
First time ever rowing 2000m straight.
Snatches at 65
DeleteA) worked up to 195, failed 215
ReplyDeleteB) 220
C) 22;47 didn't get to do the final row, ran into class.
A) 85, 105, 110, 110, 110
ReplyDeleteB) 115
C) 25:30, first time rowing that far, snatches at 85
D) complete
A) Worked up too 265x2, got 275lbs for 1, failed the second rep
ReplyDeleteB) 8x3 @ 195lbs, last set did 165 for 10
C) did a different wod with steve
D) Completed at 55lbs
A) 245x2
ReplyDeleteB) 8x2 @ 190, then 155x10
C) 26:31 (the last row was terrible)
D) did twice as many reps at BW
8x3
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ReplyDeleteA) worked to 2 x 170
ReplyDeleteB) 2 sets at 115/2 @ 120/ 2 @ 125/ 2 @ 130
1 x 10 @ 100
That's it that's all.