May 5, 2010

THURSDAY 100506

Strength:
Bench Press 5-5-5-5-5 (these are sets across!)

then...

For time:
150 Pushups (chest to ground, NOT the typical "officer" pushups seen in area APFT's)
*sprint 50m each time you rest (when your knees touch the ground). Time ends when your pushups and sprints are done.

Post time to comments.

14 comments:

J. O'B said...

At the Train The Trainer session, Mark mentioned the Level 2 study materials. They have been taken off the Main Site FAQs but I was able to find them on this old registration page:
http://www.regonline.com/builder/site/Default.aspx?eventid=709349
Just hit the "Study Material" link.

Rage Peterson said...

Wow, great chest expansion workout. Bench Press: 5-5-5-5-5 at 195lbs. 8:17 time for 150 pushups plus 500m run.

Nick said...

for my bench..
135-185-205-225-225-225-225-225

Pushups time 9:22 with 300 m run.

Then did an extra 300 m with Russ to pay for the sonic treat I had last night

Russ said...

BP: 215 across

Pushups = 8:54 with 7 x penalty sprints (~350m)

Good luck to all of you on Saturday. We'll be hunting for houses in Colorado.

(Homer) "Mmmmmmm....Sonic."

GTH said...

Worked up to my 5 rep max, but couldn't maintain it across the sets. Should have taken longer rest in between, but we were short on time.
205-205-200-195-185

Pushups - 10:42

Didn't view sprints as penalties, but rather a chance to rest. Worked a set of 25, then sets of 10 up to 100, then sets of 5 the rest of the way. (so I guess that's 17 penalty sprints)

Jeff Paine said...

Did 185lbs across all 5 sets.

Did 150 pushups +400m in 11:50, but I let myself be distracted and engage in conversation, extending my rest breaks a little bit.

John McGrady said...

185# across on bench
5:59 and ran 300m

Wayne L said...

185# across

6:22 with 400m

C.L. said...

Made up yesterday's WOD:
- Burgener warm-up and snatch skill exercises as rx'd. Still working form.
- Thrusters = 145, 155, 160, 165, 175, 180 (f on 3rd rep - couldn't lock arms out), 175, 180 (f on 2nd rep - failure)

Shannon said...

Bench Press:
1: 120
2: 120
3: 120 (needed spot on #5)
4: 120 (needed spot on #5)
5: 120 (needed spot on #5)

Probably should have rested longer in between but was in a time crunch.

Pushups: 10:19 (15 sprints, and I definitely needed the rest time for my shoulders)

Ray said...

Bench Press:
145-195-215-205-205

Time 14:17 for 150 pushups

20-10-10-15-10-10-10-10-10-20-10-10-5 for a total of 12 penalties and 600 m run.

Chest and arms crushed.

JPSE said...

Warm-up CFWU +5MU's/10GHD's - row+100 SU's jump rope
Good WOD -
BP - warm-up 5ea @ 135-185-205-225
then 225-225-225-225-220

9:47 for push-ups with 250m sprint.

RW said...

Did 205 across on bench

7:30 for the WOD with only 125 push-ups

craigrr said...

Made this one up on 12 May with Mike Wagner

BP = 225, 225, 225, 225(f5), 205

METCON = 8:42 w/350m penalties