ANNOUNCEMENTS:
– There will be no Open Gym this Saturday August 20th. We have several athletes participating in the “Rumbler’s Inaugural First Timer’s Meet” at Architect Fitness in Concord, NH. This is a USAW meet and we’d love to see everyone come out to support them in their first weightlifting competition.
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
10 x Wallball (20/14)
10 x Hindu Push-ups
10 x KB Swings
III. Mobility
Impact/Focus #1: Bench Press
Warm-up as needed (3 sets x 5 reps) before completing working to establish a 5-rep maximum bench press for the day.
Bench Press 3-3-3-3-3
Post loads to comments.
Impact/Focus #2: “Erg Intervals”
Complete 5 Rounds of the following for best time possible during each effort.
Row 500m
Rest 1:00
Notes: Minimum scoring data would be high and low scores + avg (if possible). Athletes should aim to keep scores within :10 of one another.
Post times to comments.
WOD
5-10:00 Metabolic Conditioning
Bench: 3×165#. (3-rep PR ?)
Rowing: 1:43/1:55/1:47 (low/high/avg).
Metcon: 37/57 Rx.
Bench: 3×165#. (3-rep PR ?)
Rowing: 1:43/1:55/1:47 (low/high/avg).
Metcon: 37/57 Rx.
Bench Press: 70×3 (75×2)
Rowing: 2:08/2:15/2:11
Metcon: 35/53 RX
“Bench Press 3s” : Stopped at 135# due to shoulder
“Erg Intervals”: 1:59.7/2:03.5
“Met Con”: 4 Rounds
0:50 Burpees 0:10 Rest + 0:50 Slamballs 0:10 Rest
Total Reps: 36 Burpees/55 Slamballs (30#)
Bench Press: 115#x3 PR
Erg Intervals: 2:00/2:06/2:03 avg
MetCon: ~32/~52