Monday, March 2, 2009

Coaches Rut WOD: Alison

M.E. Supine Bench Press 3-3-3-1-1-1

5 Minute Rest

4 Rounds:
800m Run/500m Row
20 Dumbbell Burpees
800m Run/500m Row
15 Dumbbell Burpees
800m Run/500m Row
10 Dumbbell Burpees
800m Run/500m Row
5 Dumbbell Burpees

I haven't done bench press in quite awhile, so I was worried about how much I could actually bench with my ridiculous noodle arms. The first 3 rounds were warm up. I started with 55lbs and steadily increased to 75lbs with virtually no problem, which was completely shocking. The last 3 were max. I tried one at 85lbs and could still do it easily, so I upped the next 2 to 95lbs. That was my max. This was the most I have ever been able to bench in my ENTIRE LIFE!! Needless to say I was pumped.

For the rest of it, I chose to row since there is a foot of snow on the ground plus ice. I did the dumbbell burpees with 20lbs. It wasn't for time, so I concentrated on form, especially since I have a problem doing non-modified Push-ups. Not too shabby.

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