Some Chained up KB incline press. That was fun!
Close Grip Bench 1 RM
Another day... Another ass kicker... Then we finished it with a nasy WOD..
Yes today was a badass day. Continuous Challenges. Intriguing new movements and just overall fun.
Strength:
Close Grip Bench 1RM
KB Incline press with Chains (no idea on weight really)
BOR 3x10
Decline Dumbbell Tri Extensions 3x10
DWOD:
5 rounds for time
3 HPC 155
6 Push ups
9 1.5pood KB swings
20 Yard Prowler sprint 135#
30 sec rest between rounds.
That was some badass shit!!! Diggin the new stuff so far
GFY
Shane:
ReplyDeleteSWOD: CG Bench: 1RM 325. Incline KB press with a sh*t-pot of chains: 3x10-12. BOR: 3x10 @ 225/275. Decline DB tri-extensions 3x10 @ 40-50# db's.
DWOD: 3 Hang PC (155)/6 Push-ups/9 KB Swings (1.5 pood)/ 20 yard Prowler (135#). 5 rounds with 30 sec rest. Good times Crew. GFY!!!
Bird's Pussy ass:
close grip bench 1rm 275# 3x12 bor up to 120DB#
DB shrugs up to 130# 3x12, tricept push downs 3x12, going to hit a wod with class now 12 40# wall ball, 12 push ups 25yard floor sweeper (2"x4"x2' with carpet around it kind of like a bear craw/small prowler push)amrap 12 min. To be continued???
CHilton:
SWOD: Close-Grip Bench up to 1RM 455 then Incline KB Press w/ heavy chains 3x12, 10, 6 and Bent Over Row 3x10 @ 315 | Decline DB Tri Ext 3x10 @ 50.
DWOD: 3 Hang Clean(155)/6 Push-ups/9 KB Swings (1.5 pood)/ 20 yard Prowler push (135#). 5 rounds with 30 sec rest.
TROSE:
SWOD: CG Bench: 1RM 300. Incline KB press with an abundance of biga ass chains 3 x max reps. BOR: 3x10 @ 225. Decline DB tri-extensions 3x10 @ 40-50# db's.
fukin great!
DWOD: 3 Hang PC (155)/6 Push-ups/9 KB Swings (1.5 pood)/ 20 yard Prowler (135#). 5 rounds with 30 sec rest.
AHHHH That was a good day for the crew. Shit!
GFY rxd