2012 Off Season TD 20

this morning, HD and i split this session up into (1) bench presses, (2) a superset, and (3) an AMRAP.

bench presses
5reps/135lbs, 5reps/170lbs, 3reps/205lbs, 5reps/220lbs, 5reps/255lbs, 5reps/290lbs

next, superset
toe-to-bar- 10reps, 10reps, 10reps
power snatches- 5reps/95lbs, 5reps/95lbs, 5reps/95lbs

now that we know how to do toe-to-bar, it's really fun haha... the snatches snuck up on us.  it will be really good to practice our form for the next couple of weeks.

last, a 10min AMRAP (as many rounds as possible)
1/2 "Jack" - a Hero WOD in memory of Army Staff Sgt. Jack M. Martin III assigned to the 3rd Battalion, 1st Special Forces Group who was killed in the Philippines in June 2009.
10 push press - 85lbs (rx is 115lbs)
5 kettlebell swings - 50lbs (rx is 10reps at 1.5 pood)
10 box jumps

here are a couple of HD's rounds:

when i was watching him move, it seemed like he didn't stop... not gonna lie, i was pretty intimidated before i went haha.

results
HD: 6 rounds +10 push presses
DV: 6 rounds +10 push presses

that's right!  we ended up doing the same amount.  i was pretty gassed after this, definitely gotta get better.

get involved w/or donate to the Wounded Warrior Project

cheers,

-DV _ level ^ fitness
CrossFit Level 1 (CF-L1) Trainer