Bottoms Up

Bottoms Up


Strength:

Bench Press, 5-3-1

Sport Strength:

1a) 5 x 3 Bench Press 85% 1RM 

1b) 10 Alternating Pistols 

1c) 1 Rope Climb Rest 1 Minute.

WOD:

For Time...
Bottom to Bottom Tabata Squat
1 Mile Run

Run time begins immediately after Squats. Score is lowest squat number and mile run time.

Daily Challenge:

Superman/Hollow Rock Hold, 6 x :10 each back and forth

Mobility:

Samson Stretch w/ Band, Downward Dog

Post loads for your Strength/Sports Strength & Time for WOD to comments.

123 comments (Add your own)

1. Ray wrote:
(S) 135 to warm
then 5-3-1
170-180-attempting 1RM 205-F 205-F @200 success - 1RM=200
Since 205 didn't agree with me, next time we 1RM bench I'm telling 205 to kiss my butt...and I'm going straight to 210. :)

WOD: 17 squats, 6:10 mile

Tue, January 22, 2013 @ 8:00 AM

2. LeslieDixon wrote:
Strength: 5-3-1

Bench Press 115, 125, 135

WOD: 16, 8:09 mile

Brrrr! That run was a little chilly at 6 something this morning.

Tue, January 22, 2013 @ 11:40 AM

3. Shelly Utsch wrote:
SS: 95, 105, 115, 125

WOD: 14, 7:00 mile

Tue, January 22, 2013 @ 3:41 PM

4. Ginny wrote:
AM:
Back Squat: 5 x 165, 185, 200, 200
Front Squat: 5 x 135, 145, 155

Yesterday's WOD modified:
2 Rounds
20 Box Jumps 24 inch
20 S2OH 40# DB
20 V Ups
20 OH Walking Lunge 20# DB
20 One Arm Burpess
Time: 11:00

PM:
Single Arm Bench Press: 5 x 3 @ 40#

WOD:
16 / 7:05 Mile

Tue, January 22, 2013 @ 6:52 PM

5. Rob Ford. wrote:
Bench Press: 5 -3- 1:
185, 225, 250 (PR!!!!)

WOD: 12 / 7:02.

Started off shooting for 17 per round. Made it through 5 rounds. Then the suffering began. Finished the last three rounds 15-12-12.
Took the first half mile to loosen up the legs!

Tue, January 22, 2013 @ 7:45 PM

6. Ray wrote:
@Rob - Wow, congrats on the Bench PR ---250--- You sir, are a beast.

Tue, January 22, 2013 @ 8:00 PM

7. ROB wrote:
@Ray, thank you

I was gunning for your 17 mark, very well done!!

Tue, January 22, 2013 @ 8:19 PM

8. Bobby Gonzalez wrote:
Bench press: 5-3-1
165-195-225

WOD: 9 / 7:54

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