Monday 110613

Ricky Frausto Filed Under:

WOD
Narrow Grip Bench Press - 2x15 (sets across)

followed by,

Within a 45 second time interval,
Sprint 100 meters
Complete as many air squat reps as possible


Rest 15 seconds. Repeat the cycle 7 times.

Narrow grip bench press is index fingers on smooth.

Post bench press weight + total air squats to comments/Logwod.

Kitty Kat. Hope all is well in Texas.

12 Responses to "Monday 110613"

1. paul Says: http://crossfitomaha.blogspot.com/2011/06/monday-110613.html?showComment=1307972777968#c8989043222144033907'> June 13, 2011 at 8:46 AM
2. Fun one today!
   
   Bench 154x15, 154x12 (got close on 13th, but failed).
   
   Run/air squat: 130 squats.
3. Hilg Says: http://crossfitomaha.blogspot.com/2011/06/monday-110613.html?showComment=1307974101917#c3785375021602697363'> June 13, 2011 at 9:08 AM
4. Good times, Good Times.
   
   Bench 164 X 13, 132 X13 (Yep, eyes were bigger than my arms.
   
   Run/Squats: 113 squats....don't know how I could get more....oh,yeah...run faster. ;-)
   
   B
5. Donohoe Says: http://crossfitomaha.blogspot.com/2011/06/monday-110613.html?showComment=1307995584783#c3999357201531624210'> June 13, 2011 at 3:06 PM
6. Morning peps did great large class, I did 176 x15 two sets it got a little heavy after that I think i did 96 air squats.
   Donohoe out
7. JonD Says: http://crossfitomaha.blogspot.com/2011/06/monday-110613.html?showComment=1307995990477#c7875887550706799951'> June 13, 2011 at 3:13 PM
8. 176x15x9. Male egos!
   164# would have been perfect.
   
   128 reps on air squats
9. Anonymous Says: http://crossfitomaha.blogspot.com/2011/06/monday-110613.html?showComment=1307996983081#c7845550836004987464'> June 13, 2011 at 3:29 PM
10. 175x15x15 did that for JOE!
    
    147 air squats....
    
    This was fun.
11. Shelley Says: http://crossfitomaha.blogspot.com/2011/06/monday-110613.html?showComment=1308002496601#c1109287594051732559'> June 13, 2011 at 5:01 PM
12. I've got a pair of black Ristos if anyone wants them. I wear a women's size 8 1/2 or 9. They're at the gym, and I'll be there for 6:30 WOD tonight. They're still in pretty good shape though I've glued the heels a couple times.
13. jessica Says: http://crossfitomaha.blogspot.com/2011/06/monday-110613.html?showComment=1308006795523#c5336541956550550164'> June 13, 2011 at 6:13 PM
14. This was a good leg burner!
    
    79x15x15
    
    Got 117 for the air squats!
15. Stacie Says: http://crossfitomaha.blogspot.com/2011/06/monday-110613.html?showComment=1308013084926#c7025652319793975295'> June 13, 2011 at 7:58 PM
16. 103 x 15 x 2
    
    143 squats
    
    Great job my bench crew :)
17. Addi Says: http://crossfitomaha.blogspot.com/2011/06/monday-110613.html?showComment=1308014452068#c7034387477609881976'> June 13, 2011 at 8:20 PM
18. 110 x 15 x 2
    Weight was just right.
    
    126 squats
    
    Sprints felt SLOW but squats were more consistent than usual.
19. Anonymous Says: http://crossfitomaha.blogspot.com/2011/06/monday-110613.html?showComment=1308015070606#c6833346041622024143'> June 13, 2011 at 8:31 PM
20. Oooooooops meant 165.......
21. Shelley Says: http://crossfitomaha.blogspot.com/2011/06/monday-110613.html?showComment=1308016817308#c1759993911482716154'> June 13, 2011 at 9:00 PM
22. 103 x 15 x 2
    
    145 air squats (24,22,21,20,19,19,20)
23. Laura Says: http://crossfitomaha.blogspot.com/2011/06/monday-110613.html?showComment=1308086110750#c1237717830768827377'> June 14, 2011 at 4:15 PM
24. 69 x 15 x 2
    
    100 air squats