Strength
3-2-2-1-1
Bench Press
WOD
3 rds for time
10 Deadlifts (225/155)
10 Double WB (20/14)
@SMDCF Front Squat 3×5 65-75-85-95-95
8 min AMRAP 20 power snatch 45lbs 15 power snatch 55 lbs 5 power snatch 75lbs 15 power snatch 55 lbs 20 power snatch 45lbs
40 reps
Strength: 45 (warm up) 75-95-115-115-115 135 for deadlifts, 10 for double wall balls. 6:01
7:27 135lb DL followed by my first kipping pull up! For real!
Congrats Jess! No more bands for you! Did Brooke see it or did someone video tape you? Because it doesn’t count unless Brooke sees you do it!
Up to 85 libs for bench press without assistance.
7:40 135 lb DL
Bench press up to 115 Rx 5:01
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AMRAP - As Many Rounds/Reps as Possible
BW - Body Weight
C2B - Chest to Bar
K2E - Knees to Elbows
KB - Kettlebell
DB - Dumbbell
EMOTM - Every Minute on the Minute
GHD - Glute Ham Developer
HSPU - Handstand Pushups
OHS - Overhead Squat
SDHP - Sumo Deadlift High Pull
WOD- Workout of the Day
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Stud Bar Pullup Bars
@SMDCF
Front Squat 3×5
65-75-85-95-95
8 min AMRAP
20 power snatch 45lbs
15 power snatch 55 lbs
5 power snatch 75lbs
15 power snatch 55 lbs
20 power snatch 45lbs
40 reps
Strength: 45 (warm up) 75-95-115-115-115
135 for deadlifts, 10 for double wall balls. 6:01
7:27
135lb DL
followed by my first kipping pull up! For real!
Congrats Jess!
No more bands for you!
Did Brooke see it or did someone video tape you? Because it doesn’t count unless Brooke sees you do it!
Up to 85 libs for bench press without assistance.
7:40
135 lb DL
Bench press up to 115
Rx 5:01