Bens WOD Jan 11,12

Jan 11

Back Squat 5-5-5 225-205-205

a1 BB Lunges 6 each leg 3sets 90 sec rest 105,115, 125

a2 CTB Pullups x 15 3 sets 90 sec rest All unbroken

b 3 sets 8-12 GHD Raises

So this was a good one and im still feeling it a bit today. The BS broke me off and once again highlighted my weakness. This was my first day doing low bar and it felt good but I need some work. I didnt hit full depth on a few and was a bit disgusted with my self. The Pullups were basically easy but over all this was great.

Jan 12

Bench Press – 5,5,5,5,5; rest 2 min 165-175-175-185 (3)- 175

Chin Ups - 5,5,5,5,5; rest 2 min 28-38-38-43-43

+

Tabata Mash:

Box Jumps – 20” Total score was 256

Push Ups

+

3 sets of AMRAP Ring Dips 12-10-10

This was total upper body destruction. I screwed up and didnt follow the repetition protocol for moving up in weight but I will correct it for next time. I felt pretty strong on the box jumps and chin ups and obvioulsy my bench needs some work.