This will be the last Bring a Friend before our next Prep Course – which starts Sept.5
Bench Press – 5RM
Core Cashout
4 rounds
25 Flutterkicks (4 count)
15 Russian Twists
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1: 1 Spartan training with Kevin & Kelly.
Warm up
Symmetry bands
Quad tempering
5 rounds
*30 sec wall sit
*2x20m near crawl
2 min rest
5 rounds
*30 sec bar hang
*10 burpees
2 min rest
5 rounds
*30 sec plank
*200 m sand bag run #60
4/5 wall climb.
Used foot holds last climb
Thanks Kelly and Kevin that was fun. 😀
Bench Press – 5RM
95-135-155-175-185-195
Core Cashout
4 rounds
25 Flutterkicks (4 count)
15 Russian Twists
6:07
Thanks for the bar share Mark 🙂
Thanks Shane!
1:1 with Kevin and Greg
5 Rounds:
30 sec Wall Sit
2x20m Bear Crawl
2 min rest
5 Rounds:
30 sec bar hangs
10 burpees – touch the bar
2 min rest
5 Rounds:
30 sec plank
200m sandbag carry (45#)
Time: 32:45
6 Wall Climbs
Thanks Kevin.
Good job Greg.
Was going to do Helen and then I couldn’t run (2 days post Karen)
3 rounds
40m bear crawl
21 kbs 25#
12 ring rows
WUx1 + Crossover Symmetry
Bench Press – 5RM
95-115-125-135-145-155
Core Cashout
4 rounds
25 Flutterkicks (4 count)
15 Russian Twists (25# plate)
4:03
Great work morning peeps!
Thanks Shane!
Bench Press – 5RM
50 – 60 – 70 – 75 – 80 – 85%
115-135-160-170-185-195
Core Cashout
4 rounds
25 Flutterkicks (4 count)
15 Russian Twists 25# (2 count)
3:58
Bench Press x5
50-60-70-75-80-85-90(4)#
Core Cashout
4 Rounds
25 Flutterkicks(4ct)
15 Russian Twists(2ct)(15#)
Time: 5.50
Bench Press – 5RM
%50-60-70-75-80-85-90
#45-50-65-70-75-80-95
Core Cashout
4 rounds
25 Flutterkicks (4 count)
15 Russian Twists (w/10 # weight
Time 5:59
Bench Press – 5RM
50 – 60 – 70 – 75 – 80 – 85%
WU-35# – 45-55-65-75-80-85#
Core Cashout
4 rounds
25 Flutterkicks (4 count)
15 Russian Twists (2 count) 15#
5:50
PR of 35# @ 85#. Also got a 90# for a 1RM.
You go girl !!
Mobility and Wu
Group mobility and Wu
Bench press
50# DB / 70#/ 80# KB
Core Cashout
4 rounds
25 flutter kicks (4 count)
15 Russian Twists (2 count) 25#
3:24
Great class Amanda.
Great work everybody!!
mob wux1
group mob wu
bench press x 5
play with the grip
moving hand on the bar
65-85
core cashout
25 flutter kick ( 4 count )
15 russian twist 2 count 25#
3:26
MOB + Group WU & MOB
Bench Press – 5RM
WU – 95# – 135#
155# – 175# – 185# – 195# – 205#…3 reps
Core Cashout
4 rounds
25 Flutterkicks (4 count)
15 Russian Twists
TIME: 6:18
Bench X 5
155-185-225-235-245(4)-245(4)
Cashout that was really a WOD – 6:38
Bench Press – 5RM
75-95-115-135-155-165#
Core Cashout
4 rounds
25 Flutterkicks (4 count)
15 Russian Twists
5:13
Bench Press – 5RM
45-50-65-70-75-80-85×4-90×1
Core Cashout
4 rounds
25 Flutterkicks (4 count)
15 Russian Twists, 15lb
3:35
5rm built to 85#
Found 90# is my 2 rep max.
Cashout rx with 15# plate
Forget what my time was.