Warm up- Pick 1 event from Filthy 50 that you want to improve on and do 50 reps for time.
Strength- Bench press 1-1-1-1-1-1-1
Conditioning
Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
KB Swings 70/53 lbs
Sprint 20 yards (shuttle run)
Start with 10 Kettle Bell Swings. Sprint 20 yards. Perform 9 Kettle Bell Swings. Sprint 20 yards. Perform 8 Kettle Bell Swings. Sprint 20 yards…down to…1 Kettle Bell Swing. Sprint 20 yards.
Post loads and times to comments:
today was a good day…..
for the filthy fifty element did DBL Unders – 2:40
Bench press
115 – 135 – 145 – 155 -165 – 170(PR) -180(PR)
Conditioning
5:19 liked this shorter / heavier WOD…..first time with 2 pod for me……
Picked K2E for the warmup…tried not to kip. 4:53. Hate those damn things…
Bench 165-185-205-225-225?-255(miss)250(miss) PR is 245…tried to beat that…no go.
WOD 4:19 with an extra shuttle run in the beginning because of my lack of attention to detail.
OH! And fun working out with the group again…It’s been a loong time.
Sorry I missed this one. I’ve been waiting for a max bench for a while to see where it is after doing CrossFit for about 8 months now. I’m in Myrtle Beach this week and planning on going to CrossFit Myrtle Beach a few times this week. See you guys next week!
Hey whatcha bench?!?!?….
105-115-125-135-140-145 PR!
WOD 6:27 2 pood was wee heavy.
I have to say it was lots of fun having JD workout with the rank and file today
Hey Jackson…at least you hit a BW Bench..great job!…JD…you are a BEAST with that bench man….Nice PR Coop
thanks T-Bone………