“Bench Week: Day 4…”

I Ask Just A Few Things Of You Today…

Write Down All Your Numbers On A Piece Of Paper & Leave It On The Bench That You Plan On Using… Adjust The J-Hooks To Your Setting… And Warm Up On Your Own For 10 Mins…

At 10 Mins After The Session Start Time… The Clock Is Starting!!!

While You’re Running… I Will Grab Your Bars & All The Plates You Will Need For Your Bench Press…

Today… For Some… This Might Take Awhile… Other’s… Not So Much…

I Just Want You Ladies & Gents To Have As Much Time As Possible To Complete The Run… The Bench Press… & The Push Ups…

Yes… We’re Still Benchin’…

I Did This WOD @ Home Wednesday Morning & I Will Never Look @ The Streets By My House The Same Again…

What Seemed Like A “Slight” 1.5 Miles Down Hill Run (From The Corner Of My House Down To The Corner Of Ironwood & Heacock…) Turned Into A “Where The F–K Did That Mountain Come From?!?!” Up Hill Crawl…

With A 20lbs Vest… 12:12 To Get To Ironwood & 26:23 Finish Time…

Then… After Ripping Off My Vest… Letting The Puppies Out The Cage & Into Our Garage Gym… I Started The Bench Press/Push Up WOD Exactly @ The 29:00 Min Mark & Finished Everything @ 37:33…

Before The 12:15PM Session… I Performed A 5K Row With The Vest On… 21:42

And Before The 4:30PM Session… I Performed A 9 Mile Bike With Vest On… 27:14

Some Of You Might Be Rowing Or Biking… I Wanted To Feel Your Pain!!!

So… Could Be A Rough One…

And…

REMEMBER YOUR TIME!!!

Whether You Run… Row… Or Bike Today…

Record Your Time!!!

You WILL Be Seeing This Again In The Near Future…

Minus The Vest & Minus The Bench Press Work…

You’ll See… Soon Enough… Evil Laugh…

Re-Post…

And Side Note…

For Christmas Eve…

There Will For Sure Be 1 Session @ 9AM… Please Sign Up On The Back Of The WhiteBoard…

Also… Please Sign Up On The Back Of The WhiteBoard You Would Be Interested In Another Session Held @ 3:30PM…

And… From Heidi & Jacob…

No photo description available.

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ALRIGHT… HERE WE GO!!!

MetCon/Strength…

Tactical Thursday XXV…

?!?! Min TIME CAP!!!

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For Time:

3 Mile Run with Vest… TIME!!!

***If You Don’t Have A Vest… Still Running 3 Miles… Just You… No MedBall Run!!!***

Or…

Coaches Choice…

+ 45 Bench Press & 45 Push Ups (Without Vest…)

15 Bench Press @ 60%

15 Push Ups

12 Bench Press @ 65%

12 Push Ups

9 Bench Press @ 70%

9 Push Ups

6 Bench Press @ 75%

6 Push Ups

3 Bench Press @ 80%

3 Push Ups… TIME!!!

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What’s A Good Run Time?!?!

***Note… The Below Times/Scores Are WITHOUT A Vest & On A Flat Track…***

Male Marine 3-Mile Standards/Age
Age Group	Minimum	Maximum
17-20	27:40	18:00
21-25	27:40	18:00
26-30	28:00	18:00
31-35	28:20	18:00
36-40	28:40	18:00
41-45	29:20	18:30
46-50	30:00	19:00
51+	33:00	19:30

Female Marine 3-Mile Standards/Age
Age Group	Minimum	Maximum
17-20	30:50	21:00
21-25	30:50	21:00
26-30	31:10	21:00
31-35	31:30	21:00
36-40	31:50	21:00
41-45	32:30	21:30
46-50	33;30	22:00
51+	36:00	22:30