Press 1 RM

Standing Hammer Curls + Lying Tricep Dumbbell Press:
- 14kg x 10 + 12kg x 10
- 16kg x 10 + 12kg x 10

Seated Dumbbell Curl + Plate Tricep Press:
- 16kg x 10 + 20kg x 10
- 18kg x 10 + 20kg x 10

Dips + Plate Hammer Curl:
- 21 + 20kg x 10
- 15 + 20kg x 10
- 9 + 20kg x 10

Cable Tricep Pull Down:
- 7.5kg x 10 (each arm)

Cable Curl (single arm)
- 10kg x 10 (each arm)

100 Burpee Challenge Day 77

Bench Press 3 RM

Ran 2 miles with 400 Feet elevation gain, pretty steep grade (got very out of breath)

50 Lunge Steps (at top)
25 Push-ups (at top)
25 Air Squats (half way down)
25 Box Jumps "24 (at bottom)

4 Rounds for time

8 Incline Bench (about 45deg) #145 (first set with #155)
400M Run (on treadmill)

7min AMRAP
10 Burpee
15 Push Press (95#)
20 Pull Up

Rest 3min

7min AMRAP
9 Knees to Elbow
12 SDHP (95#)
15 Box Jump (24')

2+2 & 8 box jump

Long one today

started with 34 burpees to celebreate coach Kevin's birthday

immediately into a 1 mile run
rest 2 min
150 russian kb swings 53# with 15 double unders at top of every minute

results: oh man! burpees were a good warm up but that meant the run felt pretty bad for the first 400m

The kb swing part was way tougher than I thought. if you broke on any dus it meant you got like 20 seconds to do the kb swings part

I ended up taking like 11 rounds to do 150kb swings.

http://crossfitsouthie.com/knowing-the-ropes

Skills
mini-flight simulator

Strength
Deadlift
3-3-3-3-3 <== 305

WOD
4 Rounds
12 Ring Dips
50 Double Unders

Level 2 (25 DU) <==
Level 1 (10 attempts)

2 rounds for time.

15 Pushups (HR)
20 weighted lunge (45/25)
25 KBS (24/16)
30 Goblet Squat (24/16)
200 meter run