BARBELL BOMB SQUAD

Friday, November 9, 2012

Friday Night Fight

Warm Up:
3 rounds
10 Wallballs
15 Push ups
20 Mountain climbers

Strength:
Max Deadlift

Rich-375lbs
Eric- 445lbs

WOD:

3 Rounds
30 Sprawls
30 Push ups
30 Sit ups
30 Air squats
30 Sprawls + 1-2 Punch

Rich-14:26
Eric-20:52

Thursday, November 8, 2012

Tuesday, November 6, 2012

11/6/12

4-5:30

Warm Up: 1000m/row

Strength:

Bench Press

2x5@80%, 2x3@85%, 2x2@90% 2x1@95%

Rich: 210,225,240,250

Eric: 200,210,225,235

WOD: Rich:11:03

4Rounds Eric: 13:06

250m row

5 MU

10 HSPU

5:30-6:30 / 6:30-7:30

Warm Up:

3 Rounds

15 Jumping Jacks

10 Air Squats

5 Push Ups

20min to find a 1rm deadlift

Michelle: 145lbs

Gina: 235lbs

Adrian: 305lbs

WOD:

8min AMRAP

10 Wallballs

12 Box Jumps

15 Sit-ups

Michelle: 4 rounds

Gina: 4 rounds

Adrian: 3 rounds

Cash Out

4x100m row

rest 2:1

Monday, November 5, 2012

Front Squats

Warm Up: 1000m Row

Strength: Front Squat
2x5@80%, 2x3@85%, 2x2@90%, 2x1@95%
2 min rest

Rich: 220, 235, 245, 260
Eric: 185, 195, 210, 220

WOD:

4 Rounds
5 Clean & Jerks 135lb
10 C2B pullups

Rich: 6:48
Eric:

Friday, November 2, 2012

Push press PR

Warm up
1000m row

Push press

185x3, 190x3, 195x3, 200x3, 205x3
215x1, 225x1, 235x1, 240x1

WOD
4rounds
10 OHS 135lb
10 bar over burpees

7:45 (push press killed me)

3x25 GHD sit-ups

Thursday, November 1, 2012

11/1/12

Michelle's WOD
25 Box Jumps
25 Jumping Pullups
25 KBS
25 Walking Lunges
25 K2E
25 Push Press 5lb DBs
25 Back Ext
25 Thrusters 5lb DBs
25 Burpees
25cal Row

Michelle 19:00

WOD
50 Power Cleans 155lb
5 Burpees EMOM

Rich 7:44

Tuesday, October 30, 2012

Girls first WOD

5x5 behind the neck push press
165,185,185,195,205

WOD
1000m row
30 BW bench press 155
750m row
20 BW bench press
500m row
10 BW bench press

Eric 19:54
Rich 16:14

Tabata

Michelle
Tabata score 32
Total 305

Jess
Tabata score 22
Total 282