October 14, 2012
Monday, October 15th, 2012
Trainer's Week - Part 2 (Bob's choice)
WOD: "Volkswagen"
12, 9, 6, 3 reps of:
Bench Press (body weight/.75 body weight)
Strict Pull Ups
Strength/Skill (post-WOD):
500m sled pull. Heavy, slow and steady.
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Great job 530! Sled drags were deceiving-- feel the burn!!
Posted by: Jordan | October 15, 2012 at 06:33 AM
I think Bob and Justin have been conspiring. Looking forward to this one!
Posted by: Dave | October 15, 2012 at 11:25 AM
Naw, I lent him the red suit and pitchfork for the week. But I'll be needing it back by the 31st, I have some...business...to attend to.
Posted by: Justin A. | October 15, 2012 at 01:27 PM
Thanks Justin, It fits great!
Posted by: Bob | October 15, 2012 at 01:49 PM
WOD: "Volkswagen"
3:54 @ 225lbs
Sled drag 150lbs 500m
Back Squat 5-3-1
245(5)-295(5)-315(3)-335(2)-365(1)-385(1)-275(3)
Airdyne 10min max calories
Posted by: Chad | October 15, 2012 at 05:26 PM
160lb sled drag
WOD?? 8 something?
Posted by: Amber L | October 15, 2012 at 06:07 PM
4:30 with 185
200 meter sled drag. Guarding the knees still.
Posted by: Adam_Mac | October 15, 2012 at 07:58 PM
65# sled drag- 16 minutes or so on wod tried too much on bench press had to shave weight to 53# about 60% of BW. Great job 5:30!
Posted by: Carey | October 15, 2012 at 08:06 PM
WOD: 6:32 rx'd @ 145#
My benchpress is WEAK, help!
Sled Drag @ 155# - OUCH!
Posted by: Cory | October 15, 2012 at 08:13 PM
WOD: 8:55 with 95 lbs an green band strict pull ups. 115lb sled drag.
Posted by: Marcy | October 15, 2012 at 08:43 PM
I chose a light sled drag (45#) but did it pretty snappy.
8:49 with 68# bench press and blue band assistance.
Posted by: Denise R | October 16, 2012 at 08:08 AM