Tuesday, June 8, 2010

Tuesday June 08, 2010

21-15-9
Overhead Squats (60#/95#)
Bench Press (Body Weight)
Knees to Elbows

For ladies or others that do not have a Bench Press, Do FULL ROM (range of motion) Pushups. That means thighs and chest make contact with the ground and extend arms all the way up.

This workout was another Robby workout.
I am having him learn how to formulate workouts and he has been doing well with it, This one is different but good.

7 comments:

Fitness Estrella said...

Paul - 13:47
95# OH Squats
185# Bench Press
Tough Workout. Bench Press killed me.

Fitness Estrella said...

Robby - 12:53
95# OH Squats
175# Bench Press

Jen B. said...

14:21
55# OHS
Subbed full ROM pushups for bench press

Thought this was a good workout. Glad to have practice with OHS. Was only going to do 50#, but decided to go for 55# and felt pretty good with it. Was able to do 11, then 10 first round - 7,8 2nd round, all 9 last round.

Anonymous said...

Krista
@ 3.5 mile run; 35.23
Sandra joined me this morning and we ran up the new part of Westar; that was a butt burner!
Had to stop a few times to catch my breath...hopefully not so much next time. It was good; thank you Sandra!! :)

Leslie A said...

Jen OMG!!! I so thought you would do the full RX. I so killed myself,and may I add, I was not able to drop the bar which made it that more difficute for me to put it down, cuz I had only the metal weights to use for 60#'s. Had to stop in the first RD for about 2m wasnt sure I could finish with 60#. Last RD was the worst for me, I made it till 7 and had to put it down. The Pushups where hard even for me. Thought this WOD was a test for us, cuz of Sundays WOD.Will do this again this week to compare time!! Thank you Robby again for a sweet pouring WO!!!

21-15-9

OHS- 60#'s
Pushups- Th/C made contact for sure
K2E

17:03

Anonymous said...

Albert - 16:40
60# OHS
225# benchpress x4/175# x15
4 mile run - 42 minutes (it's hot at 9:30 am!)

I am still not comfortable with the OHS, hurts my lower back.
Had to decrease the benchpress (yes, I weigh 220#)
Great workout. I felt like I had too many carbs yesterday so the run helped. (felt bloated!) Thank you.
Albert.

Anonymous said...

Krista
60lbs OHS (felt good on these)
Full ROM push ups
K2E (on ground; fully extended legs out and pulled them in to elbows - should have done 2-1 or something...)

I timed myself, but it doesn't really compare because the ground K2E were not as difficult. But I wanted to get the OHS in. Was going to sub KB for K2E but after the run this morning (and the intense afternoon heat) I decided to keep it simple. Will be interesting to do this with real K2E. I did all OHS each round unbroken; first 21 took 1:25. Squats felt good/strong. Thanks! (Time 9:28)