May 11, 2013
1) Bench Press
Set 1 50% of possible 1-RM x 5 reps
Set 2 75% of possible 1-RM x 3 reps
Set 3 85% of possible 1-RM x 1 rep
Set 4 90-95% of possible 1-RM x 1 rep
Set 5 Test 1-RM
Set 6 (optional) – Exceed Set 5 weight
2) Complete for time
50/40 x kettlebell swings (32/24kg)
Run 800m
50/40 x wall balls (30/20 lbs)
Run 800m
50/40 x chest to bar pull ups
Bench – 320
Wod -19:15….nasty.
Bench 240
Wod 17:32. Very hard wod. Looking forward to another fun week.