wait...
sambrosia
Age 31 , BW 258.4
Join Date: 2014-07-01.
Following: 6.
Insert Post:
Your are on Saturday 06, Jan 2018
-- Bodyweight: 217.6
VOLUME REPS SETS BEST EFF BEST INT
3475 20 4 225 225
0.2 ~169.75 155 x 5 x 1 EFF 75% INT 69%
0.8 ~197.15 180 x 5 x 3 EFF 88% INT 80%


VOLUME REPS SETS BEST EFF BEST INT
2320 20 8 141.15 135
0.2 ~104.05 95 x 5 x 1 EFF 74% INT 70%
0.2 ~120.25 115 x 3 x 1 EFF 85% INT 85%
1.7 ~127.8 125 x 2 x 6 EFF 91% INT 93%
↑ +chins


DELETE RENAME Records (PRs) # dead hang chinup
VOLUME REPS SETS BEST EFF BEST INT
2611.2 12 6 --- ---
~222.45 PR BW x 2 x 6 EFF --- INT ---


VOLUME REPS SETS BEST EFF BEST INT
3271.4 14 4 305.05 304.2
0.2 ~238.3 BW x 5 x 1 EFF 78% INT 72%
0.5 ~253.65 BW + 25 x 3 x 3 EFF 83% INT 80%


VOLUME REPS SETS BEST EFF BEST INT
1800 24 3 88.45 75
2+ ~88.45 75 x 8 x 3 EFF 100% INT 100%
↑ +band pullaparts


WOD: 5-4-3 minutes each of...
bike
swing x 20/squat x 10/pushup x 5

finish movement you're on @ buzzer, untimed transitions, cardio time off of machine aka 8 minutes actual time on bike then 8+ minutes actual time on circuit etc
Posts on January 06th