Team Awesome

Team Awesome


Strength:

Bench Press, 3 x 6 (70%, 75%, 80%)
Alternate with 6 Alternating Single Arm KB Overhead Squat (Keep it light)

Sport Strength:

1a) Bench Press, 3 x 6 

1b) 10 Box Jump Overs

WOD:

For Time...
1000 M Row
150 Double Unders
50 Burpees

Daily Challenge:

Ab Roller, 3 x 8

Mobility:

Calves on Post, Scorpion

Post loads for Bench Press and time for WOD to comments.

9 comments (Add your own)

1. Tyler Burns wrote:
155,165,175

17:28

Mon, January 14, 2013 @ 8:28 AM

2. Ray A wrote:
S-
135 warmup
145-155-165 - then 175, for 4 reps

WOD:11:21, subbed 3xSU for DU

Way to start the Monday.

Mon, January 14, 2013 @ 9:46 AM

3. Shelly Utsch wrote:
95, 115(5), 115(5)

WOD: 11:14

Mon, January 14, 2013 @ 10:58 AM

4. Katy wrote:
SS: 83, 93, 103(1)
WOD: 11:22

Mon, January 14, 2013 @ 6:47 PM

5. Joey wrote:
Had zero access to any equipment at lunch today for a WOD so I did...
--12 minute ladder--
1 Hand Release Pushup, 1 Jumping Squat
2 Hand Release Pushups, 2 Jumping Squats, so on and so forth until the 12 min is up.

Got 18 rds + 19 Hand Release Pushups.

Then at home I did...

3 x 5 Mid Thigh Snatch (from blocks) + 3 OHS @ 135#. Rest 90 Seconds

EMOM for 6 minutes: Alternate
Even: 6 "Touch and Go" Power Snatches @ 115#.
Odd: 6 "OHS at the same weight

Mon, January 14, 2013 @ 7:16 PM

6. Rob Ford wrote:
SS: 185-195-195
20" box jump overs

WOD: 11:58

Mon, January 14, 2013 @ 7:33 PM

7. Bjbender wrote:
BP -265-275-285

WOD - 10:58

150 du's were awful and wanted to quite after first 12 burpees. Way to do Wade and Josh. You two were quite impressive.

Mon, January 14, 2013 @ 10:10 PM

8. Carlie Mae wrote:
BP 73-93-98
WOD 13:52

Tue, January 15, 2013 @ 12:48 AM

9. Ginny wrote:
1000m row
100 box running step ups (4count)
50 ghd sit ups
Time: 9:55

Tue, January 15, 2013 @ 6:51 AM

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