warm up
3rnds of:
pvc ohs x10
pull ups x10
ring dips x10
ghd situps x10
5mins work of L-sits
workout
bench press
warm up 5x5
work set 5x1
4rnds of:
25 rope slams
25 calories on C2
25 ball slam sit-ups
Wednesday, January 28, 2009
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8 comments:
name / bodyweight
bench / time
davis / 183
225# / 18:34
aaron / 155
255# / 19:50
steve c / 210
275# / 19:33
kyle r / 185
190# / 19:45
ryan / 200
205# / 23:45
jessie k / 150
100# / 25:15
jv / 125
185# / ?
josh k / 165
170# / 28:12
todd / 200
280# / ?
josh c / 190
236# / 25:40
jon / 150
215# / 21:47
cav / 163
215# / 22:00
carla / 148
95# / 26:10
josh g / 175
270# / 19:11
turbo j / 155
300# / 16:20
caleb / 160
230# / 17:05
lux / 170
275# / 19:35
sherry / 112
105# / 24:12
christian / 155
255# / 23:14
jeff / 170
220# / 21:35
blake / 190
335# / 17:54
beegees / 209
225# / 19:00
jenn / 114
75# / 29:14
lorena / 128
65# / 28:53
hats off to the 6am crew, aaron steve davis kyle r and ryan... this was an ugly one to go after so early in the morning! nice job guys! mego:)
robert/220
290# /15:57
Robert again/ had to do Med Ball slams instead of Rope slams. Got to get a rope...
great work, rob! good sub for the rope slams...nothing quite replaces the feel of slamming a rope thats anchored to a post. get a rope and slam it!
Guy / 175# / 215 rx / 20:00
Had to sub-
25 KB Swings (the overhead kind) 50# for rope slams
35 SDLHP 45# for row
sweet tits, guy!
take a picture the next time you're working out out there so we have proof that you're actually doing them...then maybe...we might post it to the site.
You got it Babe! By the way thanks for posting the pic of that sexy dude on the 27th doing deadlift; also, thanks for posting the pic of me on the 27th too (wink!)
It's good to hear from ya'll. I'll try to get a pic of me Jazzercising so you can post it.
Holla at a Cracka now!
Guy
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