Strength/Skill Development
A1. BTNP @ 3111; 2-4 reps x 6 sets
A2. DB row @ 21X3; 3-5 reps x 5 sets.
Rest 90s
OR if you were not in class yet this week:
Strength Testing
Back squat: Build to a 1RM @ 3010. Rest 3-5 minutes b/w sets as load gets tough!
Bent arm hang: 1 attempt. Those that have completed a 60s BAH in the past test your C2B BAH.
WOD
15-12-9
Deadlift (Use 60-70% of a multi-rep max NTE 225/155lbs)
Burpee box jump (NTE 24/20″)
for time.
Name BS BTNPx? Time/DL/Bx
Ozzie 245(:55) – 5:53 125 19
John – 115×5 6:43 205 24
Denise – 55×5 7:21 95 20
Eva – 42×4 4:54 105 16
Tom – 95×4 5:14 225 24
eKg – 95×5 6:23 225 24
Mark 205(:57) – 4:20 135 20
Phil K – 75×4 5:39 105 20
Kirk 175(:34) – 4:24 95 20
Hans 205(:45) – 5:09 115 19
Shilpa 115(1:15) – 5:38 105 20
Jana – 47×5 (DBRow 35×5) 6:08 115 20
Jesse 215(1:26) – 4:00 135 24
Golder – 85 4:50 95 20
Name BS BTNPx? Time/DL/Bx
Tina 65×4 6:06 100 20
Dan F 110×1(PR) 4:48 225 24
Peter 95×2 5:33 135 24
Carly 65×2 5:14 105 19
Dan W 115×3 5:53 225 20
Seth 275 6:38 165 16
Brian T 75×4 7:21 135 24
Brandon A 245 5:15 175 24
Callahan 42 4:44 65 16
Ed 110 60 5:58 225 24
Brooke S 70×2 35 6:48 145 16