Bench Press and Dumbbell Rows then Goblet Squats, T2B and DU

First do 5 rounds of

  • 3 x Bench Press
  • Rest 20 seconds
  • 5 x Bent Dumbbell Rows @ 24kg
  • Rest  2 minutes

Then AMRAP in 7 minutes of

  • 7 x Goblet Squats @ 24lbs
  • 7 x Toes to Bar
  • 35 x Double Unders

Then EMOM for 10 minutes do alternating

  • Odd minutes – 30 second Plank
  • Even minutes – 100 foot (30m) Farmer Carry @ 21kg per hand

Results:  For the bench press 135/170/185/205/210lbs (could only do 1 rep at 210… 205 is a new 3RM though).  AMRAP 5 rounds plus 7 reps.

Week in Review for Aug 21 to Aug 27, 2017

Strength and Skill Work:

Day Movement
Class
Exercises Priority
Monday WGM Deadlift
Weighted Dips
Pushups
Kettlebell Swings
Task
Tuesday W Split Squats EMOM
Wednesday
Thursday
Friday
Saturday G TRX Knee Tucks
Situps
Russian Twists
Task
Sunday

Metcon:

Day Movement
Class
Exercises Priority
Monday M Double Unders Task
Tuesday MGW Sandbag Thrusters
Toes to Bar
Power Cleans
Task
Wednesday M Run Task
Thursday
Friday M Dumbbell Snatch
Box Jumps
Row
EMOM
Saturday M Double Unders
Thrusters
Time
Sunday M Run Task