09 October 2012

MONDAY 8 October 2012

Baseline:
400m Run
W/U
10-8-6-4-2 Bench Press
*work to 1RM with 1/2 number of skin the cat

Strength:
1 rep BP @ 75, 85, 95% of 1 RM

Stamina:
4 rds
10 x BP @ 60%
10 x Ring Push Ups
100m Sprint

WOD:
For time:
800m Run
50 Pull ups
50 Push ups
50 Squats
800m Run

Endurance: 
1 x 800m, 600m, 400m Run - 1:1 rest
30 Leg Lifts
30 Romanian Deadlifts w/ 70 lb kettle bells


Posted by CROSSFIT RED DIAMOND

1 comment:

  1. Jeff ColonOctober 9, 2012 at 9:08 PM

    10-8-6-4-2 Bench Press
    Started at 135 and ended at 205

    1 rep BP @ 75, 85, 95% of 1 RM
    225, 235, 245 = Weak Sauce!

    4 rds
    10 x BP @ 115
    10 x Ring Push Ups
    100m Sprint

    Did Floor Presses instead bench presses due to no racks outside. i was pretty smoked after this point.

    WOD:
    For time:
    800m Run
    50 Pull ups
    50 Push ups
    50 Squats
    800m Run

    14:15





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