A. Bench Press – 5 x 3 w/2 Min Rest
B. Tabata intervals – 8 sets of the following movements of 20 seconds of work followed by 10 seconds of rest
Medball Slams
Kettlebell Swings
Double-unders
10M Shuttle Runs
C. 50 x Alternating Push-ups
-Post results under comments
Bench press: 135 /185/185/185/185 (hamstring cramps made for a couple of interesting reps)
WOD: med ball slams 10
kb swings (american) 9
DU 8 (One bad set, the rest averaged 18)
Shuttle run 6
50 alternating pushups
Bench 95,115,135, 145, 155X2. Bench is my worst lift and since I suck at pretty much all the lifts that is saying something
WOD:
slams 10
KB 12
DU 11
run 6
total 39
DU really screwed me up, just could coordinate the first round. Many of the future rounds approached 20 with little effort
Bench press 55, 75,75, 85 attempted, 80 x2
10, 10, 32 singles, 6
3rd day back after 3 months, this old lady’s quads are finally loosening up…Bench Press 55/60/65/65/65- WOD 7,9,35 singles, 1…
Bench: 95, 105, 115, 115, 115.
Slams — 10
KB’s — 11
Singles — 40
Run — 6
Total: 67
50 alternating push-ups.
Good workout!
Bench (5×3): 215, 215, 225, 225, 230
Slams – 9 (20lb)
KB – 13 (Yellow)
DU – !@#!$!!!&*!!! (FAIL)
10m Run – 60 m
50 alternating pushups
First ever Tabata. Nice!
Have lost 15 lbs* since starting CFP, yet haven’t lost weight on bench press even though we only do it once every two months at CFP (compared to my doing BP twice a week pre-CFP days). Sweet!
*And bodyweight loss was never a specific goal.
Slams -12 15lb slam ball
KB- 12 Yellow
DU – did 45 singles
10m run -6
loved this workout fast yet effective was able to keep up with the numbers I had done on the first set of 20 seconds for each movement.
A good whole body workout
Oly class then:
B. Bench Press 95/105/105/105/105
C. WOD
10 – 15# slam balls
12 – 26# KB swings
13 – Air squats – still going easy on my heel
36 calories burned on the rower
D. 50 alt. push-ups
First ever Tabata, really liked the pace.
Great workout!
Bench : 45, 135, 145, 155, 160 once.
11- 20# ball slams
11- KB swings blue
45- singles
6- 10 m runs