168 Industrial Dr
Mashpee, MA 02649
(508) 648-5648

Wednesday 1-14-15

January 13, 2015

W.O.D.

A.

Bench Press

4-4-4-4-4

B.

At 0:00

3 Rounds

10 Front Squats 115/85

10 Bar Facing Burpees

At 10:00

3 Rounds

10 Hang Squat Cleans 115/85

10 Push Ups

Advanced Training

“5-10”

5 Strict Shoulder Press 5 Strict Chest To Bar Pull Ups 5 Supine Ring Rows

6 Strict Shoulder Press 5 Strict Chest To Bar Pull Ups 5 Supine Ring Rows

7 Strict Shoulder Press 5 Strict Chest To Bar Pull Ups 5 Supine Ring Rows

 8 Strict Shoulder Press 5 Strict Chest To Bar Pull Ups 5 Supine Ring Rows

9  Strict Shoulder Press 5 Strict Chest To Bar Pull Ups 5 Supine Ring Rows

10 Strict Shoulder Press 5 Strict Chest To Bar Pull Ups 5 Supine Ring Rows

This Is Not For Time. Select 1 weight for the strict shoulder press.

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  1. Josh Reply

    A: 225# x 4
    B: 3:44; 2:59 Rx
    C. Complete @ 95#

  2. Andrea Meagher Reply

    A.85#
    B. 65#

  3. Andrea Meagher Reply

    Oops! I forgot to thank Amy for a fun 5:30 class!!

  4. Kevin Medeiros Reply

    A: 180 x 4
    B: 4:06 RX / 4:47 RX

  5. Terry Reply

    A: 110 x4 (tried 115 only got 2x)
    B: 4:43 4:45 RX
    C: Done @ 60#

  6. Kelly Cook Reply

    A. 95×4
    B. 5:42 Rx, 6:22 Rx
    Tougher than I expected, but fun too!

  7. Sarah S Reply

    65×4 70×3
    4:55, 7:03 @65#

  8. Mark Reply

    Awesome work today everybody! Looks like Jamin will be sending a second week of programming my way!
    Looking forward to seeing my 5:30 and 6:30am crew on Friday!

  9. Allan Reply

    A. 265×4
    B. 2:37/2:03 Rx
    C. Done @ 135#

  10. Zach Reply

    A)225×4 (3 @ 245)
    B)4:02/3:58 Rx

    Enough of the burpees J-Man

  11. Heidi Lacava Reply

    A. 75×4
    B. 6:14/6:46 @75#

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