Bench Pull video http://www.youtube.com/watch?v=hhthJgkzlS0
“Banshee”
A. Weighted Dip: 5 x 5, rest 2 min.
B. Bench Pull: 5 x 5, rest 2 min.
C. 3 sets For Total Time:
200 M Row
21 Thruster, 35#
15/10 Pull-ups. You choose the rep count
rest 2 min.
4 min Rest
D. 3 sets For Total Time:
200 M Row
21 Body Weight (BWT) Deadlifts
15 Push-ups
rest 2 min.
2 sets of 3 shoulder stability exercises.
“Juggernaut”
A. Bench Press: 3 x 10 @ 65%
B. Bench Pull: 5 x 5, AHAP.
C. 4 sets for Total Time:
250 M Row
21 “Unbroken” Thrusters, 45#
15 “Unbroken” Pull-ups
rest 2 min.
rest 4 min.
D. 4 sets for Total Time:
250 M Row
21 BWT Deadlifts
15 Ring Dips
rest 2 min.
2 sets of 3 shoulder stability exercises
Conquest Black 
July 30th, 2013 at 1:31 pm
OMG!!!!!!
A. Weighted dips 5×5@2.5lbs
B. bench pulls 5×5@85#
C. 13:39 drenched
D. Only had time for 2 rounds
12:36 @135# deadlift and was running out the door…. Sorta glad i didnt get to finish cuz i was dying but LOVE IT!!!!!
July 30th, 2013 at 5:00 pm
Congrats on the dips. Like OMG!!!
July 30th, 2013 at 3:03 pm
A. weighted dips 5×5 @ 25# – cant get used having a big ball between my legs, makes me laugh every time.
B. Bench pulls 5×5 @ 95#
C. 11:53 with 15 pullups each round
D. 14:11 with 120# deadlifts
E. shoulder exercises, check!
overall felt difficult, but not dying 🙂
July 30th, 2013 at 5:00 pm
Sweet I like it!!!
July 30th, 2013 at 7:08 pm
A. weighted dips 5×5 3@15#, 2@17.5#
B. Bench pulls 5×5 95#
C. 13:09
D. 18:23, had to drop the weight on the dead lifts… I’m heavy!
E. shoulder exercises
July 31st, 2013 at 1:44 am
A) Bench 3×10 @ 185# (felt light)
B) Bench Pull 5×5 @ 195# (felt heavy)
C) 16:33 Total time (all reps unbroken except 4th rd of pullups)
D) 3 Rds completed in 13:44 and didn’t have time for 4th Rd. DL weight was 190#
Pretty sure my body ran out of sweat.
July 31st, 2013 at 1:51 am
A. Bench 3×10 at 195#
B. bench pull set 1-2 at 145# & 3-5 at 165# (dr Michelle wouldn’t allow me to go up)
C. Round 1. 2:15, round 2. 2:20, round 3. 2:30 & 4. 2:45 (ruined my night)
D. Dr Michelle wouldn’t allow dead lift… Rowed and dips.
July 31st, 2013 at 1:53 am
A) Bench Press @135lbs
B) Bench Pull @115lbs
C) 3:00, 3:24, 3:26, 3:46
All sets were done unbroken and on a side note I perfected the Butterfly Pull-up during this WOD!
D) 3:45, 3:57, 3:38, 3:25
Deadlifts were done @150lbs
E) Shoulder stuff with elastic bands
These WODS were Fucking Awesome! Had lots of fun today, Great Stuff!
July 31st, 2013 at 3:43 am
Strength:
I benched with a Juggernaut, so 3 x 10 @ 75#
Squats from yesterday
Wods:
#1 I cut the pull ups to 5 and my time was 12:33
#2 My deadlifts were 145# for rounds 1 and 2 and I dropped to 125# for round 3. I did “real” push ups for round 1 and hand-release for rounds 2 & 3. My time was almost 22 min…21:?.
No should stuff today because it was already 9:40 pm!!!
July 31st, 2013 at 3:46 pm
Weighted dips: added 5# 5×5
Bench Pulls: 95# 5×5
Row, thrusters, pullups (15)… we accidentally did 3 sets in a row with no break… sooo, time was 10:38. I was completely dead after that mishap. That deserves a big FUCK THAT
Row, dead lifts, push ups: 2:20, 2:20, 2:19 … 6:59
Then shoulder work.
never taking 3 days off again. 🙂
August 1st, 2013 at 12:42 am
A. Weighted dips 5×5-15# (like Andrea, the toughest part was the giant ball swinging between my legs)
B. Bench pull-4 sets of 5-85#, last set 95#
C. 13:30 (w/10 pullups)
D. 12:59 (w/120# deadlift)
August 1st, 2013 at 1:40 am
I really wish there was a “like” button on this blog. lolol