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Tex | 11.09.2012
SEXY Friday, September 21st, CFDu will be hosting a workout fundraiser for the Green Beret Foundation at 7pm. This will be a fight gone bad style event, movements will be announced the day of. Donations are highly encouraged, this orginization provides financial resources, immediate need supplies, caregiver assistance, and educational scholarships to wounded or ill Army Special Forces warriors and their families. Any and all donations are accepted, spread the word! Our donation page can be found here, and more details about the event here!
Also, don’t forget to vote for us for Top ‘Specialty Gym’ of Wash D.C. 2012, ya’ll.
SWOD:
Bench Press 3×5 add 2.5/5# from last week
Chin Ups 3 x Max Reps
DWOD:
Complete 4 rounds for time w/ a partner:
Row 500 meters
Max Rep KB Swings/Ball Slams
*One Partner will row 500m while the other will perform max rep KB Swings on rounds 1 and 3 and max rep Ball Slams one rounds 2 and 3.
Post loads and reps to comments then donate to the GBF!
9 Responses to Wednesday 9/12/2012
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SWOD — Bench Press @ 130#, 3×5
DWOD — Red KB, 30# ball, total reps = 148
245lb bench
110 reps DWOD
SWOD — Bench Press @ 205# (Failed on the 2nd & 3rd set)
14,10,8 Chin Ups
DWOD — 2 pood KB, 30# ball, total reps = 157
SWOD — Bench Press @ 185# (Failed on the 2nd & 3rd set)
12,10,8 Chin Ups
DWOD — 2 pood KB, 30# ball, total reps = 156
SWOD:
3 x 5 Bench @ 175
Chin Ups – 12, 10, 8
DWOD:
Partnered with Ed using 2 pood kb and 40# ball.
No idea on reps, we finished in 10:43.
Established 5 rep max: 185#
DWOD: Worked with John and finished at 11:07.
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