Bench Press E3MOM
10 – 5 – 5 – 20
*Going for 20rep max*
TEAM WOD
6min AMRAP:
Partner 1 ROWS 600m
Partner 2 RUNS 600m or 1.5k Bike
15 Alternating Hand Release Push-Ups
12 Synchronized Deadlifts
9 Synchronized Hang Cleans
6 Alternating Shoulder to Overhead
3 Synchronized Thrusters
Max Alternating Over the Bar Burpees
Rest 3min
6min AMRAP:
Partner 2 ROWS 600m
Partner 1 RUNS 600m or 1.5km Bike
15 Alternating Hand Release Push-Ups
12 Synchronized Deadlifts
9 Synchronized Hang Cleans
6 Alternating Shoulder to Overhead
3 Synchronized Thrusters
Max Alternating Over the Bar Burpees
Barbell Weight’s = 115/75 RX+135/95 MRX 95/65lbs
A. 155-175-185-165(17)
B. 54 rx w/ Michael S. & Kyle F. (I slowed team down on burpees)
C. 20 GHDs, 1 min high plank, 1 min low plank
185-215-245-205(19)
12 scaled to no thrusters, regular burpees
A: 135(10)-185(5)-205(5)-155(20)
B: 32 reps (20/12), Solo@135#
– Run 1st/Bike 2nd/Completed all reps solo each round 15-12-9-6-3; legs were completely worthless
Bench: 135(10)-165(5)-185(5)-185(13)
Wod: 26 scaled ( Row / Row, @135 lbs)