9/7/16

Warm-up

Shoulder circuit with 5#

2 rounds:

400m Run
5 Pull-ups
10 Passthroughs
15 Push-ups
20 Lunges

Mobility

Lax Ball Scap – 2min each side

Strength

Work up to a 3RM Bench Press.

1×5@135
1×3@155
1×1@175
1×3@195
1×3@200
1×10@155

Pretty stoked to hit 200# today! I hit 195# last time so this was a 5# improvement. Felt pretty solid too! Hit a BW bench for 10 reps afterwards without much trouble. Charlotte hit 110#.

WOD

12 min AMRAP:

7 Plate Press @ 45#
7 OH Jumping Lunges @ 45#
10 Supine Ring Rows

Result: 6+3

The jumping lunges really killed me. Charlotte got 6+15 with regular ring rows for the last two rounds. 

Published by

Jeremey DuVall

Jeremey is a Happiness Engineer and Team Lead at Automattic, makers of WordPress.com and more. He also co-founded a nonprofit called Drink for Pink that supports local breast cancer research in Colorado. He writes and speaks about leadership, learning, and self-improvement.

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