Friday December 3

Bench
3-3-3 / 3-3-3 / 3-3-3
Narrow Medium Wide
@55% = 50lb

WOD:
7 rds:
7 chinups (purple & red)
7 ring dips (black x 2)
8:11

Use lighter bands for both next time.

Monday November 1 2010

Strength

Banded bench press
1 - 1 - 1 - 1
75 80f 80f 77.5

WOD

5/21-5/15-5/9
KB swings, 24kg
Chinups (don't remember which band)

7:13

Friday September 17 2010

Strength

Push press
3 - 3 - 3
70 75 80

WOD

3 rounds for max reps
Bench @ 60% max, 55lb
Chinups, green

58/27

Friday July 30th, 5:30pm

Strength:
Bench press
9 x 3 @ 70%
60lb

WOD:
7 rounds
max handstand hold
10 chinups (green)
17:46

3:35 total handstand time