Tuesday 3.15.11


Video of Westside barbells AJ Roberts breaking the 308 All time World Record total this year at the 2011 SPF Ironman.  His lifts were 1140 lbs squat, 870 lbs bench and 815 lbs deadlift totalling 2825 lbs.



SWOD: Bench Press. Warm up sufficiently, working to moderate 1 rep weight.

Metcon: "Lynne"
5 rounds for max reps. (There is NO time component to this WOD.)
-Bodyweight Bench Press (e.g., same amount on bar as you weigh)
-Pull Ups

Compare to 8.19.10.

Perform as many reps possible on bench press. Upon completion of the reps, immediately head to the pull up bar and complete as many reps possible without coming off the bar. Rest anywhere between 3-5 minutes (give or take waiting for others to finish on the bench press) and repeat 4 more times.

Post weights and reps to comments. cc
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15 comments:

  1. KateTuesday, March 15, 2011 5:57:00 AM

    SWOD- 105lb 1RM
    METCON- 75lbs - 12-8-7-6-5
    band pull ups- 8-7-6-5-4

    ReplyDelete
  2. KellyTuesday, March 15, 2011 5:58:00 AM

    SWOD: Wide grip bench press form practice to 60 lbs

    WOD: 55 lbs wide grip; green banded pull ups
    15-9
    10-8
    10-6
    10-5
    9-5

    ReplyDelete
  3. MattMTuesday, March 15, 2011 6:35:00 AM

    SWOD: 315x1
    METCON:bench/pullup 5/8, 5/8, 4/4, 3/5, 3/5@255

    ReplyDelete
  4. KimTuesday, March 15, 2011 1:24:00 PM

    105 max
    75lbs 10/10, 11/12, 10/7, 10/8, 10,7
    Chest to bar with one pull working on not double kipping

    ReplyDelete
  5. SteffanieTuesday, March 15, 2011 1:48:00 PM

    SWOD: 80x2 (failed twice @85)
    Metcon: "Lynne"
    bench press 75x3, 65x10, 8, 8, 10
    kipping pull ups 7, 7, 6, 5, 5

    ReplyDelete
  6. BradTuesday, March 15, 2011 4:45:00 PM

    Strength WOD:
    - Power Snatch: 215x0, 172x 3,3,3
    - Dips: +100x4, +90x6, +80x7
    - Barbell Row: 260x4, 235x6, 210x8

    ReplyDelete
  7. John ETuesday, March 15, 2011 7:37:00 PM

    WOD 145# PR
    METCON 145# 2/5,2/3,3/2,3/3,3/3

    ReplyDelete
  8. MaureenTuesday, March 15, 2011 7:41:00 PM

    SWOD: 95# (pr)
    Metcon: 65# 15/12/10/10/8
    Green band pull-ups 12/11/9/8/8

    ReplyDelete
  9. DougTuesday, March 15, 2011 8:16:00 PM

    swod: 175# 1rm
    "Lynne" rx'd !! 160# b.p
    1/18,3/21,3/20,2/19,2/15

    ReplyDelete
  10. MikeCTuesday, March 15, 2011 10:21:00 PM

    SWOD 175#RM
    Metcon 3/15,4/14,3/12,3/10,4/10 RXd(155#)

    ReplyDelete
  11. Ryan S.Tuesday, March 15, 2011 10:27:00 PM

    SWOD: 235# 1RM (PR), failed @ 245#.

    Metcon: 7/21, 6/18, 6/19, 6/17, 4/11 @ 185#

    ReplyDelete
  12. JennyWednesday, March 16, 2011 7:41:00 AM

    Swod: bench press 1 rm 100#

    Wod: lynn 65#, kipping pu

    16/9, 10/8, 10/9, 10/8, 10/8

    ReplyDelete
  13. DietrichWednesday, March 16, 2011 9:48:00 AM

    Swod: 255lb bp
    Metcon: 185bp, 38 reps 69 pus

    ReplyDelete
  14. SteveThursday, March 17, 2011 10:47:00 AM

    245 1rm 5 rds 5x5 bench/pullups at 205lbs

    ReplyDelete
  15. Melissa MurphyThursday, March 17, 2011 7:32:00 PM

    SWOD bench press 90# 1rm
    Metcon: bench press/green band pullups
    75# 4/10, 65# 10/8, 10/9, 7/8, 8/8

    ReplyDelete

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