2016 April 6 WOD

Posted: April 6, 2016 in Uncategorized
Strength

25 minutes to complete:
5×5 Bench Press
With 20 Walking Lunges (72/53 per hand) after each set.

Extra

3 sets of:
8 Single Arm DB Rows
60 Seconds Hollow Rock/Holds

Advertisements
Comments
  1. Mike P says:

    Strength
    Bench: 165, 175, 185, 190, 190
    Lunges: 45×2, 35×3

    Extra:
    70# Row
    Hollow Hold was pathetic

  2. Tanya says:

    83/83/88/93/98-broke 3,2
    30# lunges & rows
    60s accumulated rocks x3. Last min core done

  3. jks says:

    BP 95,105,115,120 (3+1+1),120 (3+1+Fail)
    20# DBs Lunge 20,20,5 + DB Squats 15, 20,20
    DB Rows 20#
    HR Holds Broken 25/15/15/5, 25/20/15 & 25/20/15

  4. Samuel Day says:

    Bench up to 115. Walking lunges with the black KB whatever that is.

    Did extra w/ 40 DB

  5. Luke B says:

    @ The Shed

    Bench Press:
    205/225/235/240/250 did 2rep @275 for fun
    Lunges: used 53kb

    Rows – 8reps each arm with 53kb 8 strict pull-ups
    Holy Hollowrock!!

  6. Tim C says:

    Strength
    Bench: 165, 175, 185, 190 x 3, 175
    Lunges: 35×5

    Extra:
    2 Rnds 50#, 1 Rnd 70# Row
    Hollow Hold ~20 sec holds maybe

  7. bigdolan says:

    4 miles on the treadmill
    Bp
    5×5
    135,225,225,245,265

  8. Blake says:

    BP- 135/185/185/185/195
    72# walking lunges

    70#db row
    Hollow rockish rock / holds

  9. Matt Z. says:

    135,185,205,225,235
    Pink bell lunges

  10. Kim says:

    After 6am class- Thank you to Tanya for staying and keeping me company/spotting me
    53#/58#/63#/73#/78#
    should have started heavier
    25# kb- glutes are hurting already

  11. Jennie says:

    5:30 class
    75/95/115/125/130 on 5 rep bench
    53# Walking lunges (ankle hurt from Ragnar when that leg was trailing, super unstable)

    No extra work, had too much to do

  12. jkeel 41/5'9/175ish says:

    5×5 Bench
    225
    245
    275 failed at 3 and Tyler helped me through 4 and 5.
    245
    225
    Walling lunges with 72#.

    Extra with 70# DB rows and hollow rocks.

    Came back during 530 for a 295 single attempt on bench. Had a minor assist, but well on my way to my 300+ bench goal.

  13. Shea says:

    @home
    BP 65-85#
    30# db WL
    30# Db rows
    Hollow hold/rocks

  14. Bobby says:

    BP: 95/135/135/155/155
    WL: 53/53/72/53/53
    DB row: 70#
    Hollow rocks done with single leg out.

  15. Megan says:

    Worked with 55-95 #
    43# KBs I’m not Gonna be able to
    Walk tomorrow

    Extra 25# DB and 30 sit ups

  16. Lucas Holland says:

    BP – 225×3/235/245
    WL @72 kb

    Extra
    100# db rows
    Hollow rocks 1 min

  17. Cara says:

    Ran 3.43 miles in 30:29 (8:53 pace)
    Wind was terrible and shins were hurting so I just stopped.

  18. Marcia Jo says:

    Strength:
    55/65/70/75 BP
    WL with 30#DBs

    Extra: did it
    25# DB rows
    60 seconds accumulated of mostly hollow holds, last round hollow rocks

  19. Patrick M says:

    Strength bench 5×5
    95,105,115, 125,135
    20 Walking Lunges with 53 kbs
    Extra
    40# dB and 60 hollow rocks

  20. […] 25 minutes to complete: 5×5 Bench Press With 20-22 Walking Lunges (72/53 per hand) after each set. *Goal is more weight on bench and either more weight or more steps on lunges than on April 6. […]

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s