Wednesday, December 30, 2009

Bench Row


OHS practice with kettlebells
Find 1 RM Bench


WOD
3 rounds
30 reps at 65%1RM Bench Press
500m row

time component not as important as trying for an unbroken set of 30 and high intensity on 500m row(within 15secs of PB)

2 comments:

Brett_M/30/181cm/84kg said...

Long session preceding a big whack of rest.

Weight was a bit heavy should have gone 50% 1RM for better Power output.


Everyone performed really well with Chris PB 1 RM @ 90kg then using 60 for the WOD row times were 1:43.1 & 1:43.2

Errica just missed her PB on bench then used 27kg for the WOD row times were 2:08.1, 2:07.6 & 2:06.9

Robin 1RMed at 47kg then used 30 for WOD row times were 2:04.7,2:05.2 & 2:03.7

Scotty.A said...

Tuff session, nice work guys, keep it up