Double Down

10
Jul

Double Down

Today is a double strength day. Work your two (or one) strengths of your choice.

*Just a heads up – deadlifts are tomorrow*

Cashout – 20 Bar-facing Burpees

If you have extra time, work on a “goat” (something you suck at).

Jessica

Jessica

3 Responses

  1. Open Gym

    MOB + WU

    Field Day
    1) Max Pull Ups in 1 min – 10 strict and broken up 3 in a row and then 7 1x
    2) Max Push Ups in 2 mins – 37 (15 in a row and then 5s and 1s)
    3) 500m Row – 2 mins
    4) Max Row in 50 Pulls – 535m
    5) Max Should Press in 2 mins @64# – 25 (broken up a lot)
    6) Max Burpess in 1 min – 15 (did first 5-10 quickly and the last 5 very slowly)
    7) Max Plank time in 3 mins – 1:50 total broken up by 30,15,15,20,30 second holds
    8) Max Box Jumps in 1 min with 18″ box – 20

  2. Open Gym + Class

    3 rounds – Not For Time
    15x GHD Back Extension
    25x GHD Parallel Situps

    AMRAP 12 mins
    200m Row
    9 Burpees to 12″ target
    6 Floor Press 155#
    3 Unbroken Strict Pullups
    = 4 rounds + 25m

    32 Jeff Birthday Burpees = 1:17

    Bent Over Row
    135# x10 x4 sets

    Bench Press
    135# x10 x4 sets

    20 Bar Facing Burpees = 1:05

  3. Mario B

    Fun morning working on strenghts.

    Decided to test deadlift 1 RM.
    My theoretical was #290, although I had never lifted more then #265.
    Did Wu 185 *5. 225x 3 , 245-265-275-295-305
    For a PR of #15.

    Then decided to do power Clean, PR was theoretical #170, only did #155.
    So did 95*3, 115*3, 135*1, 155*1 & 175*1 PR.

    So 2 PR today.

    20 bar facing burpees in 1:01.
    32 warm up birthday burpees.

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