BENCHMARKS / "THE GIRLS"

CASEY DEREK KOCHEK SAM
Angie 23:27 0:00 0:00 0:00
Cindy 0-rds 17-rds 0-rds 25-rds
Elizabeth (95#) 11:48 0:00 9:05 9:18
Fight Gone Bad 297 207 272 305
Filthy Fifty 23:29 0:00 0:00 20:29*
Fran 4:53 5:35* 9:20 5:39
Grace (115#) 4:32 0:00 4:06 4:03
Helen 9:29 9:16* 21:42 8:58
Jason 23:20 0:00 0:00 25:20
Michael 17:13 20:55 0:00 17:44
Nate 12-rds 0-rds 0-rds 10-rds*
Mile Run 6:35 5:15 5:58 5:36
Clean & Jerk 175 lbs. 130 lbs. 0 lbs. 170 lbs.
Deadlift 275 lbs. 0 lbs. 0 lbs. 275 lbs.
Shoulder Press 125 lbs. 0 lbs. 0 lbs. 130 lbs.
Squat 250 lbs. 0 lbs. 0 lbs. 240 lbs.

11.06.2008

11-06 workout

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Casey - Bench Press: (170/170#) 5/5/5/5/5=25 reps
Pullups: 20/20/22/18/23=102 reps
Derek - Bench Press: (115/145#) 5/4/5/3/3=20 reps
Pullups: 22/17/18/15/16=88 reps
Sam - Bench Press: (175/180#) 5/4/5/5/4=23 reps
Pulups: 25/26/25/23/21=120 reps






Navy Seal Wod with a "Ross" spin:

Complete as many rounds as you can as a team in 20 mins for max reps of:
150 meter 150 pound wheelbarrow run
40 pound bucket swing
burpees / squat / SDHP

Casey, Derek, and Sam - 12 rounds

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