Spring Benchmark #1, Monday 13-02-25

Monday February 25, 2013
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The Workout

Spring Benchmark #1, Monday 130225


WOD Phase #1: Back Squat (15 min cutoff)
5 reps at 65%
5 reps at 75%
Max reps at 85%
Calculate Theoretical 1RM

WOD Phase #2: 10 min cutoff
Max Pullups - combined reps of three unbroken attempts
Kip, Deadhang or Assisted
Combine all three attempts as reps for score, record scaling/style to score sheet

Max Pushups, Hand Release
combined reps of three unbroken attempts
no cessation of movement other than to floor-release
Any ‘stop at the top’ or deload at bottom ends set.
combine all three attempts as reps for score, record scaling/style to score sheet

WOD Phase #3 Max Burpees in 5 minutes
Hand release burpees

Movements: , , ,

My Result

BS: 153 x6  ->1RM 178

This is well below my best 1RM (208), I was feeling a little tight in the hips and perhaps not at my most optimal.

Pull-ups: 29 kipping (16, 5, 8)
Push-ups: 42 HR (21, 11, 10)

Burpees: 52 but I can’t honestly call them Rx’d. Quite a few were floppy/sloppy and my first 2 or 3 I forgot to HR…

Related Workouts: , ,

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