Author: dennisoh

4 Rounds Sled Push x 10m Unbroken @150, 165, 180, 190 kg

4 Rounds Sled Pull x 10m @ 80, 105, 120, 135kg

16m EMOM

1min Row @15, 15, 14, 14cals
1min Wall Ball @16, 16, 13, 13
1min Box Jump @19, 17, 16, 16
1min Rest

Total = 184

Improvement all around from last week!

Deadlift 3-2-1-3-2-1 @107.5, 117.5, 122.5, 112.5, 122.5 127.5
Machine Bench 3-2-1-3-2-1 @30.5, 32.5, 33.75, 32.5, 33.75, 35

3 Rounds of:
Max Banded Good Mornings @30 (yellow band), 25 (teal + yellow band), 25 (teal + yellow band),
Max DB Push Press @17.5KG @11,9,6

Alt Zercher lunges 12-8-6-4 @30kg,35kg(did 5/side),40kg,55kg

90s rest btw rounds

Weighted pull ups – can’t do
Sub with single arm cable row (double pulley)10-8-6-4 @ 25, 28.75, 32.5(5), 32.5 + 1 plate(3.5)

90s rest btw rounds

11x500m row
60s rest btw rounds

1. 2:14
2. ⁠2:13
3. ⁠2:12
4. ⁠2:12
5. ⁠2:13
6. ⁠2:13
7. ⁠2:13
8. ⁠2:12
9. ⁠2:13
10. ⁠2:12
11. ⁠2:09

4R of max sled push distance 10m unbroken @ 140, 155, 175, 185

4R of max sled push distance 10m @ 75, 100, 115, 130

4R of:
60s rowing @ 15,14,14,14
60s wall ball @ 15,12,12,12
60s box jumps 24” @ 14,13,16,17
60s rest

Total = 169

Ran the gym

Deadlift 3-2-1-3-2-1 @105-115-120, 110-120-125
Machine Bench 3-2-1-3-2-1 @30-35-36.25, 32.5-37.5-38.55

3 Rounds of:
Max Banded Good Mornings @25,25,25
Max DB Push Press @17.5KG @9,11,10

Ran Back home