Wednesday 120226 Spring Benchmark #3

 There will be no regular 6:30pm class this evening due to a special event.

 

  • WOD Phase #1: 15 min cutoff
    • Shoulder Press:
      • 5 reps at 65%
      • 5 reps at 75%
      • Max reps at 85%
        • This is intended to be a calculated max as a benchmark. This levels the field sufficiently between those who have developed CF Total to a skill-set and those who have not. The percentages are there as a guideline for those who know their Working Max. For those that do not, we will help you find the way.
  • WOD Phase #2:
    • Tabata Row: total meters
    • Must be programmed into erg monitor! we want a true measurement so we are not counting the ‘drift’.
      • rest three minutes precisely
    • 10 min for max reps double or single unders with 5 KB swings EMOM, 72/53

     

12 comments to Wednesday 120226 Spring Benchmark #3

  • JB (John Balthis)

    Press (my ‘forever goat’) 115#x3
    Tabata Row: 806m, damper on 7
    EMOM: 72# KB, 247 DUs total (THAT was awful, good pairing, blerrgh, blah, cough, wheez…)

  • Brad G

    SP: 95 X 5
    105 X 4 (Fail on 5th)
    105 X 4 (Fail on 5th)
    Tabata Row: 753 damper 6
    EMOM KB and DU: 164 DU

  • Eric T

    Shoulder Press: 135×6
    Tabata Row: 640 (damper on 8)
    EMOM KB(red) and DU: 19 DU

  • Ben W.

    Press: 135×7 (166.5, 1 more rep at this weight from Nov)
    Row: 814, 10 damper (-2)
    EMOM: Black KB (100lbs?). Didn’t do a good job of counting my DU’s, and probably took too many short breaks but hit 3 different PR’s throughout the EMOM. Now have a green square. Victory.

  • Kelly

    Press: 53 x 5
    Row: 578 (damper at 4)
    EMOM: Rx KB (53#, green), 28 DUs! Last time I tried doing DUs I couldn’t even get 1. I was on a roll today!

  • Lara

    SP: 53×7
    Tabata Row: 660 (-14 from Fall :-/)
    EMOM: my first time with the green KB, didn’t count my DUs, was able to string together 26 which is my max to date!

  • Allison L

    58 x8
    646 – row
    730 – single jr

  • Chuck Mabry

    shoulder Press 119 X 4
    Row 778
    DU 82
    Form s horrible on shoulder press and Still can’t do DU for s&$t

  • Eric V.

    115×6 = 134 (which is disconcerting because not too long ago I did 135×5, hmmm)
    705 meters
    64 DUs (very happy with how these are progressing)

  • Sara D.

    Shoulder press-73# x 3
    Row: 263
    KB/DU: 53#, 140 DU

  • Sara D.

    Dang fat fingers –row: 673

  • Kapil Patnaik

    Shoulder Press: 130 x 6
    Row: 671
    KB/DU: #53 (Green), 32 DU’s

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