A. Bench press 4×5 @ 31X1 (3 sec negative, 1 sec at bottom, explode up, one second at the top). Increase to your working weight, and do the 4 sets at that weight.
B. 12 min AMRAP of:
10 hand release pushups
15 Russian KB swings (heaviest possible)
20 lateral box jumps (jump over box, touch on top)
Congratulations to everyone who ran in the Run For Mom race yesterday, either in the 5 km or 10 km race! We honestly couldn’t have had any better weather for it. We had two teams of four (one of which was decked out in awesome superhero socks), and there were also quite a few people from the gym running on their own. I’m not sure whose phone has the pre-race photos on it, but if you could send me copies, I’ll post them up on the site. Race results will be here shortly.
I hope any moms out there were suitably spoiled yesterday!
good WOD! kick my butt good!!!
i agree it was a gooder!!! thanks colin!!
A) 100# then dropped to 95# for the last set.
B) 60# KB, 20″ box but no lateral jumping for me.