Bench Day

30
Dec

Bench Day

Bench Press x3
75-75-75-80-80%

Accumulate 1 min of each (running clock)
Plank
Side plank (left)
Side plank (right)
Hollow Hold

IMG_4254

31 Responses

  1. Bench Press x3
    85-85-85-95-95

    Thanks for spotting me Gabe!

    Accumulate 1 min of each (running clock)
    Plank
    Side plank (left)
    Side plank (right)
    Hollow Hold

    unbroken

    Cashout: Roxanne (I knew I had my burpee socks on for a reason!)

    2K Row

    9:02 that’s about 30 seconds off my usual time!

    Fun class!!

  2. Back squat
    45-95-110-125#x5
    140-150#x3

    Bench Press x3
    75-75-75-80-80%
    65-65-65-70-70#
    Thanks for sharing the bar ladies!

    Accumulate 1 min of each (running clock)
    Plank
    Side plank (left)
    Side plank (right)
    Hollow Hold
    Time: 4:23. Only hollow hold broken

    Cash out: Roxanne
    HUGE 8:30 class! Loved it! Great to see everyone this morning!

  3. Bench Press x3
    75-75-75-80-80%
    115-115-115-125-125#

    Accumulate 1 min of each (running clock)
    Plank
    Side plank (left)
    Side plank (right)
    Hollow Hold
    Time: 4:06 Only hollow hold broken

    Cash out: Roxanne

  4. Mobility
    WU X 1
    Group Mobility

    Bench Press X 3 (nice sharing the bar Alaina!)
    WU 45 & 65#
    75-75-75-80-80

    WOD: Accumulate 1 min of each (running clock)
    Plank
    Side plank (left)
    Side plank (right)
    Hollow Hold

    Unbroken 4:00

    Cashout: Roxanne

    T2B and DU practice

    Fun class Mario 🙂

  5. Gillyon

    Warmup
    Mobility

    Press (3) 55-55-55-60-60

    Plank
    Side planks

    Cash out – Burpee Roxanne

    Fun class. Great energy in the box. Love this place!

  6. Hannah

    M+WUx2
    Group wu

    Bench Press x3
    75-75-75-80-80%
    35-50-50-55-55lb

    WOD:
    Accumulate 1min each of
    Plank
    R side plank
    L side plank
    Hollow hold

    All unbroken but lost a few seconds on transitions
    Time: 4:03

    Cashout: Roxanne

  7. Mob and WUx2
    Bench Press x 3 with Kelly 🙂
    # 45, 65, 75, 75, 75, 80, 80
    Accumulate 1 min. Of each
    Plank
    Side plank L
    Side plank R
    Hollow hold
    Time: 4:35 I think. Left plank hurt my shoulder a lot, had to break it up into 20 secs.
    Cash out: Roxanne burpees
    7 toes thru rings
    4x 40m farmers carry #50
    Row 1500m 6:40
    Great class!! Thanks Mario!

  8. Mob + WUx1

    Back Squat
    135×5 – 225×3 – 245×3
    275×1
    295×1
    315×1
    335×0
    285×1
    305×1
    325×1 … felt good, 15# under PR, not bad.

    EMOTM 5 min (x2, rest 3 mins)
    6x Handstand Pushups … all 10 sets unbroken

    AMRAP 5 mins
    Bar-Facing Burpees = 65 reps

    Cashout: Row 500m @ 1:45/500m pace

  9. M+WUx1
    Group Mob

    Bench Press x3
    135×10
    170-170-170-185-185-185 (had extra time so we did an extra set)

    WOD:
    Accumulate 1min each of
    Plank
    R side plank
    L side plank
    Hollow hold

    All unbroken
    Time: 4:00

    Cashout: Roxanne

  10. Bench press X 3
    WU-WU-75-75-75-80-80%
    45-65-70-70-70-75-75#

    Mini WOD:
    Accumulate 1 minute of each (running clock)
    -plank
    -side plank (left)
    -side plank (right)
    -hollow hold
    Time: 4:28 all unbroken with rest between

    Cashout: Roxanne

  11. Steph H

    mob
    wu x2

    group mob

    bench press x3
    wu- 35#
    65-75-80-80-90-95(x2)-95#

    Mini WOD- Accumulate 1 min of each:

    Plank
    side plank(L)
    side plank(R)
    hollow hold

    Time: 4.35

    cashout: Roxanne and her burpees

  12. Robyn

    Mobility / WU x 2 / Group Mob

    Bench Press x 3 = 35-55-65-70-75 (I think…Janet…Trina…correct me if I’m wrong, please!)

    The plank-tastic Mini-WOD… Time = 7:25

    Boo….need to work on planks…A LOT. #GongShow

    Cashout: “Roxanne” Burpees

  13. Cara

    Bench Press x3
    75-75-75-80-80%

    90-90-90-95-95#

    mini WOD:
    Accumulate 1 min of each (running clock)
    Plank
    Side plank (left)
    Side plank (right)
    Hollow Hold

    4:06 unbroken (transitions took time)

    cash out: roxanne burpees

  14. Bench Press x3

    95-135-135-135-145-145

    Accumulate 1 min of each (running clock)
    Plank
    Side plank (left)
    Side plank (right)
    Hollow Hold

    Time 4:25

    Cash out Roxanne

    Nice work tonight Tom, great sharing the bar with ya.

  15. Claire

    Bench Press x3
    75-75-75-80-80%
    (75#, 85#,90,95, and 2 reps of 100#)

    Accumulate 1 min of each (running clock)
    Plank
    Side plank (left)
    Side plank (right)
    Hollow Hold
    Time: 4 minutes

    Cash out: Roxanne

  16. WUx2

    Bench Press x3
    135-135-135-145-145-145

    Accumulate 1 min of each (running clock)
    Plank
    Side plank (left)
    Side plank (right)
    Hollow Hold

    Time 4:05

    Cash out Roxanne

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