30 December

Training (7a)

Tested Group WOD

7m AMRAP's

rest 2-3m b/w stations

Station 1: 

Run

0 - 25 - 0 - around cones - 0 -paincave

30 slider push-up plank with reach (to wall)

run back to 0

20 HSPU

​

Station 2: 

500m/400m Ski

20 Heavy WB (50/40/20)

*Alternate B/W 50 and 40

Station 3:
Row For Max Distance In 7m
Every Switch - Person Getting Off Must Complete 5 burpees to target before next person can begin rowing. 

*1,834m

(JEFF/STEVE/DP)

29 December

Training (230p)

A. 1RM Strict Press
*205

B. 1RM Thruster
*245

C. Max Set Of Pushups
*40

D. 10m AMRAP:
50 DU's
10 Push Jerks (185)
5 Bar Muscle-Ups
*4+56

28 December

Training (12p)

Since we rested on Monday (Christmas) we decided to jump in the Noon CF Class. Huge Class, a ton of fun. 

"THE ELF" WITH A PARTNER: BUY-IN (YOU GO - I GO) 9-6-3 ROW (CALS) PULLUPS BURPEES TO TARGET *120 CAL BIKE 15 SYNCHRO BAR FACING BURPEES 15 SYNCHRO THRUSTERS (95/65)(1.5/1) 80 CAL ROW 12 SYNCHRO BAR FACING BURPEES OVER THE ROWER 12 SYNCHRO THRUSTERS 40 CAL BIKE 9 SYNCHRO BAR FACING BURPEES 9 SYNCHRO THRUSTERS
*22:09 (Did This With Bird)
*Tyler/Besser were 21:04 and Delly/Dave were 21:38. Crazy Fast Times. *1. EVERY SWITCH ON THE 120 CAL BIKE RESULTS IN THE PERSON GETTING OFF THE BIKE MUST COMPLETE 2 ROUNDS OF "CINDY" BEFORE GETTING BACK ON THE BIKE. 2. NO PENALTY FOR SWITCHING THE ROW OR THE 40 CAL BIKE. 3. SYNCHRO THRUSTERS INVOLVE ONE PARTNER DOING 95/65 THRUSTERS AND THE OTHER PARTNER DOING SA KB THRUSTERS (1.5/1) 4. PARTNER 1 COMPLETED ENTIRE BUY-IN (9-6-3) AND THEN P2 COMPLETES THE BUY-IN. 5. ODD NUMBER OF PEOPLE, MAKE A TEAM OF 3. 1 PERSON GOES SOLO ON THE 9-6-3 BUY-IN AND THEN THE OTHER 2 CAN TAG TEAM 2ND ROUND OF 9-6-3 BUY-IN. ALL 3 DO THE SYNCHRO BURPEES AND 2 DO KB THRUSTERS WHILE 1 DOES BB THRUSTERS. 6. SCALE FEMALE BIKE CALS

27 December

Training (230p)

A. Back Squat, 5x5
*225 - 255 - 285 - 305(-1) - 305(-1)

B. Every 90 Seconds For 12m
Complete 1 Complex Of 1 DL - 1 HSC - 1 SC - 2 TnG PJ
Add 20# Every Successful Lift
*105 - 125 - 145 - 165 - 185 - 205 - 225 - 245(Failed 2nd Jerk)

C. 16m AMRAP:
100 DU's (Every Mistake Complete 12c Bike)
80 Walking Lunge Steps (Bear Hug 30# SB)
60 KBS (1.5)
40 DL (185)
20 Cal Row
*1+200 Reps 
(No mistakes on DU's - 1st Set of KBS U/B - DL were 12-24-34-45-50 - Lunges Were Terrible)

D. Bis/Tris

26 December

Training (11a)

A. 1RM Push Press Re-Test
*245#

B. 1RM Push Jerk Re-Test
*265#

C. "Breakfast For Dinner"
15-12-9-6-3
Front Squats (155)
Toes To Bar
Then: 
20 Heavy Slamballs
*4:54

D. 10-8-6-4-2 
Bench Press (225)
20-16-12-8
GHD's

23 December

Training (7a)

Tested Vitality 12 Days Of Christmas Workout

1 - Air Bike Sprint (12 Cals)
2 - DL (275)
3 - Burpee Box Jumps (30)
4 - T2B
5 - Synchro Bar Facing Burpees
6 - U/B Thrusters (135)
7 - TnG Clean and Jerks (135)
8 - Heavy Wallballs
9 - C2B Pullups
10 - Partner Pushups + Clap
11 - Plyo Lunges To Target
12 - Trips Reverse Bear Crawl (10 Yard Trips x12)

*32:21
*Did this with DP
*Moseley/Bird = 31:31

22 December

Training (230p)

A1. Single Arm KB Push Press
*6 Reps Each Arm (2 Pood)

Rest 20 Seconds

A2. 60 Sec Assisted FS HS Hold
*30-40 Seconds

Rest 20 Seconds

A3. Seated Plate Raises (35/15)
*14-16 Reps

Rest 2m, x3

B. 15m AMRAP:
12/9 Cal Row
9 Burpee Box Jumps (30/24)
6 PJ (185/115)
*6+17

C. 21-15-9
GHD Situps
Back Extensions
15 Barbell Curls (95#)

20 December

Training (230p)

A. Every Minute On The Minute For 10m
90m Row + 1 Clean and Jerk
*240#

B. 16m Amrap: (Did the rx+ version from class)
100 Cal Bike
80 Yard Reverse Bear Crawl
60 Thrusters (95)
40 Front Rack BB Lunges (95)
20 Heavy Slamballs
*288 Reps (38 Lunges)

C. Box Squats
*5x4 @ 225#

19 December

Training (230p)

A. 7 WB Squat Therapy (3 Second Hold In Hole)
*50# WB

Rest 30 Seconds

Max Set of U/B DU's (100 Max)

Rest 30 Seconds

Max Set of U/B T2B 

Rest 2:30, x3 (Score is total of DU's + T2B 
*100/31 - 100/26 - 100/28

B. With a 2:00 Clock Counting Down
20 Cal Bike
W/Remaining Time:
Amrap of:
6 HPC (135)
4 Over The Bar Burpees
Rest 2m, x4
*31/30/30/26 (117 Reps)

C. Meathead Session (Tris)

18 December

Training (230p)

A. Every 3m For 15m
1 Squat Clean - 1 Press - 1 Squat Clean - 2 Push Press - 1 Squat Clean - 3 Jerks
*185

@ The 16:00 Complete Max Set of Z-Press (45#)
*Can't stop/pause OHD or in Front Rack Or Set Is Over
*55 Reps

B. For Time:
15-12-9-6-3
C2B Pullups
OHS (95)
*3:04

C1. BB Bench x3
Rest 10 Seconds
DB Bench x10
Rest 2m, x4
*235-245-255-265
*70# For All On DB Bench

14 December

Training (Noon)

Jumped in Group Class With Brent
For Time:
2m Work - 1m Rest
150 Cal Air Bike
50 Yard Heavy SB + Squat (50)
25 OTB Jumps
100 Cal Air Bike
50 Yard Heavy SB + Squat
25 OTB Jumps
*16:20

Meathead Session
Arms

13 December

Training (230p)

A. Every Minute On The Minute For 12m
Even: 90 Yard Shuttle Run + Max T2B in remaining Time
Odd: Rest
*91 T2B

B. "Squeeky Clan"
15m AMRAP:
10 Clean and Jerks
12 Hamstring Curls On Sliders
14 Gorilla's On Sliders
16 Walking Lunges
*135/155/185/205
*4+3

C. PainCave
*Core

12 December

Training (230p)

A. Hang Snatch and Snatch Work
*Build to Moderate Load
*215

B. For Time:
"Bradshaw"
10 Rounds:
3 HSPU
6 DL (225)
12 Pullups
24 DU's
*12:41

C. Bench
5x10
*185-195-215-225-225

11 December

Training (230p)

A. 3 Push Press
Rest 10 Seconds In Front Rack
3 Push Jerks
Rest 10 Seconds In Front Rack
3 Thrusters
Rest 4m, x2
*195/185 (370#)

B. 1k Row Buy-In
*3:21 (1 Burpee Penalty)
2m Rest
12m Amrap:
5 PC (155)
10 Over The Bar Burpees
15 Wallballs
*6+10

C. Pain Cave
*Shoulders
Tempo Seated Military Press

9 December

Training (7a)

Tested Group WOD

1,000m Row

40 Curtis P's

40 T2B

40 Back Squats

*95#/65#

750m Row

30 Curtis P's

30 T2B

30 Back Squats

*115#/75#

500m Row

20 Curtis P's

20 T2B

20 Back Squats

*135#/85#

250m Row

10 Curtis P's

​10 T2B

10 Back Squats

*155#/85#

*28:04

Then:

Chin-Ups / Curls

10-8-6-4-2

*10# Ankle Weights

8 December

Training (230p)

A. HS Holds and Planks

B. HSPU (10) and Pushups (15)
3 Sets Each

C. Every Minute On The Minute Until 100 Cals On Bike Completed
Min 1: 2 BFB + 10 Deadlifts (255)

Min 2: 2 Burpee To Target + 10 C2B

Min 3: Max Cals On Air Bike

*11:58
*27-23-21-29
*Extremely Painful

D. Bench
235x5
Rest 2m, x3
275x2
265x3,3

6 December

Training (230p)

A. Establish A Heavy Single Of:
1 DL - 1 PC From Below The Knee - 1 PC From Mid Thigh + 2 TnG Jerks
*245

B. 10 Rounds For Time:
5 DL 
3 HPC
1 PJ
*185
*4:12

C. 25m AMRAP (ēvoFIT Workout)
Team Of 3
5-10-15-20-25.....
Cal Bike
Circle MB Toss
WB (20)
Reverse Torpedo Lunges
30 Second Torp Stone Chair (1 Person Holds/All Work)
*8+76 Reps

D. Bench
10-1 (20 Second Hold After Every Set)
(95#)Bar Stays In Hands For All 55 Reps
*4:48

5 December

Training (230p)

A. With a 2m clock counting down:

60 sec air bike @ No Higher Than 400 Watts

Max t2b

Rest 2:30,x3

*Score is Total Cals + T2B

*42,42,42 = 126

100 Wb

50 pound WB

*Did this DP and Moseley...It was terrible (10Ft Target)

With a partner

10 Rounds 

50 du

15 Wb (30)

12 KB

9 Over the box

*17:48 (With DP)

Military press

4x5

*135 For All

4 December

Training (230p)

A. Thruster Max Set (135)
Rest 30 Seconds
Thruster Max Set (115)
Rest 30 Seconds
Thrusters Max Set (95)
*24/13/15

B. Training Sets (4 Sets)
Rest 60 Seconds
*8

C. With 2:30 Minute Clock
Bike 30 Cals
With Remaining Time Complete AMRAP Squat Cleans
Rest 1:30, Continue until 3,400# Lifted. 
*6:13
*Used 145 (24 Reps)

D. CGBP - 3 Sets

2 December

Training (230p)

Brent and Amy

6M STATIONS:

STATION 1: 1 

FULL SLAMBALL SUICIDE 0-10-0-20-0-30-0-40-0-50-0-40-0-30-0-20-0-10-0 WITH REMAINING TIME: AS MANY T2B

AS POSSIBLE

*152 T2B

STATION 2: 

1K/850M SKI WITH REMAINING TIME: AS MANY C2B/CHIN OVER PULLUPS

*72 C2B

STATION 3: 

4 ROUNDS: 10 SYNCHRO BFB 10 JERKS (185/105) WITH REMAINNG TIME: AS MANY DU'S AS POSSIBLE

212 DU's

STATION 4: 

4 ROUNDS: 40 YARD BEAR CRAWL SHUTTLE *20 F/W - 20 B/W 10 HEAVY SLAMBALLS 10 PLYO LUNGES TO TARGET WITH REMAINING TIME: AS MANY HEAVY WB AS POSSIBLE

*52 WB

1 December

Training (230p)

A. Push Press, 4 Sets Of 5
*215

B. 1 Max Set of KB Thrusters (Red)
*20 Reps

C. For Time:
30 PC
30 Cal Bike
20 PC 
20 Cal Bike
10 PC 
10 Cal Bike
*135
*11:03

D. Pain Cave
*Bis/Tris

*Chin-Up Ladder + 10#
1-2-3-4-5-6

29 November

Training (12p)

Did Bootcamp With Dave/Jason/Nate Schrader

22m Amrap:
40 Wallballs
*10 Burpees Every Break

20 Cal Air Bike
20 Gorillas
20 Slider Hammy Curls
20 Slider Side Lunges

20 Torp Jumping Jacks
20 S/L DL
20 Jump Squats Over Torpedo

*2+20 Hammy Curls

28 November

Training (230p)

A. 2 Rounds Not For Time:
2 Trips Banded Sprints
+
1 Max Set of Pushups
+ 
1 Max Set of Strict Pullups
+
15 Gorilla's On Sliders
*Complete

B. 3 RFT
150 Yard Shuttle
21 DL (155)
15 T2B
9 Heavy SB
Rest 60 Sec B/W Rounds
*8:14

C. Seated Military Press
12 Reps @ 95
10 Reps @ 125
6 Reps @ 145

D. Training Sets OTM Chin-Ups
4 Reps + 10# Weighted Ankle 
*10 Sets

24 November

Training (1p)

5th Day In A Row
Kept It Simple And Did Class WOD
"Tryptophan"
28m EMOM
Min 1: 150 Yard Shuttle (0-25-0-50-0)
Min 2: 15 Wallballs
Min 3: Max Clean and Jerks @ 135#
*Every Drop, must complete 1 BFB before continuing
Min 4: 7 Burpee To Target
*Score is total Reps Clean and Jerks
*71 Reps

23 November

Training (645a)

Tested "Turkey Day WOD"

Team of 3 (Jess/Jeff/Steve)
1 Mile SB Run (20)
60 Cal Bike
21 S2O (155)
21 Synchro BFB 

800m SB Run 
80 Cal Bike
15 S2O (185)
15 Synchro BFB

400m SB Run
100 Cal Bike
9 S2O
9 Synchro BFB
*31:40

Pain Cave - Core

22 November

Training (230p)

A. Every 2m For 12m
2 Strict Press + 4 Push Jerks
*175#

B. 500m Row, rest 2:30, x3 (Must be w/in +/- 1 Second
*1:37 - 1:37 - 1:37

Rest 4m

5m Max Distance Lunges Bear Hugging SB (30)
*150 Yards
*Subtract 1 second from row for every 10m lunged. Anytime SB is dropped, 5 burpees before picking it back up and starting again. 
*1:22

Pain Cave Work
Bench
5x3, rest 3m B/W
*235 - 265 - 275(-1) - 255 - 265

Drop Set
285x1 - 255x2 - 225x3 - 195x4 - 165x2(Failed)

21 November

Training (230p)

A. Back Squats
*5x3, rest 3m B/W
*275 - 295 - 305 - 315 - 325

B. Back Squat Drop Set
*335x1 - 285x2 - 255x3 - 225x4 - 195x5 - 165x6 - 135x7

C. Class WOD "Tuesday's Gone"
14m Amrap:
10 HPC (135)
10 T2B
10 CC Floor Touch To Bar
25 Yard Reverse Bear Crawl
*7+32

D. Bis/Shoulders (Pain Cave)

20 November

Training (230p)

Class WOD

A. With a 15m Running Clock
0:00 - 5:00
Find 15RM Thruster
*165

5:00 - 10:00
Find 10RM Thruster
*185

10:00 - 15:00
Find 5RM Thruster
*215

Total = 565#

B. 3 RFT:
16/8 Air Bike Cals
20 Pullups
10 Deadlifts (225/125)
20 Yard Burpee Broad Jump
*8:58

C. Bi's/Abs In The PainCave

18 November

Training (7a)

Tested Team WODs as usual:

5 Rounds Of:

10 Cal Air Bike Sprint

4 Rounds Of:

15 Heavy WB

15 T2B

3 Rounds Of DT 

(12-9-6)

2 Round Of Christine 

500m Row

21 DL (155)

12 Box Jumps

1 Round Of Eva

800m Shuttle (20y Trips x 40)

30 Pull-ups

30 Heavy KBS

*16:07

5m To Establish 5RM Front Squat

*260#

17 November

Training (230p)

A. KB OHD Carries + Push Press
Every 5 Yards for 40 Yards, Rest 3m, x2
*53#

B. Pullup Training Sets, Rest 60 seconds
*6 Reps, x10 Sets

C. 3 RFT:
500m Row
50 Air Squats
50 DU's
*10:59
(Rows were 1:45/1:44/1:40)

D. Bench + Heavy Swings
5 Bench w/5 Second Pause At Top
Rest 20 Seconds
10 Heavy American Swings (96#)
x5 Sets
*185/215/225/230/235 

E. 1 Max Set @135#
*31 Reps

15 November

Training (230p)

A. EMOM For 15m
Min 1: 18 Cal Bike
Min 2: 12 C2B Pullups
Min 3: 6 Heavy Burpee Slamballs (50)
*Complete, Couldn't have made another full round. 

B. Auxillary Work
Banded Torso Work - Leg Lifts - Bottoms Up Carries - Turkish Get-Ups

C. Tricep Work

14 November

Training (230p)

A. Every 2m For 12m:
1 DL - 1 HSC - 1 PJ
*Add 1 Rep To Each Every 2m, Ending With 6-6-6
*Same Load Across All 6 Sets
*190#

B. For Time:
"Dead-End"
1k Row
50 T2B
25 HSPU
50 Wallballs
1k Row
*13:12
*T2B Hurt me. 16/25/32/38/42/46/50. HSPU+WB U/B. Rows were 3:38/3:48. 

C. Pain Cave Meathead Stuff (Bis/Shoulders)

13 November

Training (230p)

A1. Seated BB Press (Front), 8-12 Reps
*135

Rest 60 Seconds

A2. 45 Second Wall-Facing HS Hold
*Complete

Rest 60 Seconds

A3. 60 Second Plank Hold (Top Pushup)
*Complete

Rest 1m, x3

B. 10-1 Power Cleans (135)
     1-10 Burpee Box Jumps (24)
*12:54

C. Pain Cave Iso Work (Tris)

11 November

Training (7a)

A. 21m AMRAP:
120 Yard Shuttle
200m Row
12 DL (185)
12 T2B
20 Yard Seal Walk

B. Pain Cave Iso Work

8 November

Training (230p)

A. Barbell Poker
0:00 - 5:00
5 Power Cleans OTM

5:00 - 10:00
5 Squat Clean Thrusters OTM

10:00 - 15:00 
10 DL OTM

*165 For All

B. EMOM For 12 Minutes
Min 1: 20 Yard Burpee Broad Jumps
Min 2: 12 Alternating DB Snatch (50)
Min 3: 30 Second KB Goblet Squat (Red)
*Complete

C. Bench Work

7 November

Training (230p)

Warmed up with 4/4/4 On the Bike/Ski/Rower

A. Deadlifts
Triples at 225/255/285/315/345
Singles at 375/375
Drop Set 375/345/315/285/255/225/195/165/135

B. 21-15-9
Power Cleans
SB Step-Ups (30)
T2B
*7:19

C. Turkish Get-ups/Reverse Hypers

6 November

Training (230p)

A1. Push Press, 3 Reps
Rest 60 Seconds
A2. Strict Pullups
Rest 60 Seconds, x4
*205 For All - 10-10-10-10

B. 1 Max Set KB Thrusters
*17 Reps

C. With a 16:00 Running Clock
0:00 - 8:00 
AMRAP:
40 Cal Row
30 S2O (115/75)
20 Over The Bar Burpees
*1+30 S2O

8:00 - 16:00
Find 3RM OHS (From Rack)
*275#

C. Build to a tough Single on Bench Press
*275

4 November

Training (7a)

Tested Group WOD
0:00 - 5:00
400M SB RUN
8 HANG POWER CLEANS (155/95)
250M/200M ROW
8 SYNCHRO BFB
15/8 CAL BIKE

5:00 - 10:00
8 HANG POWER CLEANS 
250M/200M ROW
8 SYNCHRO BFB
15/8 CAL BIKE
400M SB RUN

10:00 - 15:00
250M/200M ROW
8 SYNCHRO BFB
15/8 CAL BIKE
400M SB RUN
8 HANG POWER CLEANS

15:00 - 20:00
8 SYNCHRO BFB
15/8 CAL BIKE
400M SB RUN
8 HANG POWER CLEANS
250M/200M ROW

20:00 - 25:00
15/8 CAL BIKE
400M SB RUN
8 HANG POWER CLEANS
250M/200M ROW
8 SYNCHRO BFB

25:00 - 30:00
400M SB RUN
8 HANG POWER CLEANS
250M/200M ROW
8​ SYNCHRO BFB
MAX CALS AIR BIKE AS TIE-BREAKER
*85 Calories

B. Bis/Tris With DP

3 November

Training (230p)

A. 1RM Strict Press
*195

B. 1RM Thruster
*225
*Failed 245

C. Max Pushups
*33

D. Max Thrusters @ 95#
*26 Reps

E. 4 RFT
20 Cal Bike
15 C2B Pullups
10 S2O (185)
*12:19
*This was miserable. 

1 November

Training (230p)

A. Gymnastics EMOM (15m)
Min 1: 5 Wide Grip Strict Pull-Ups
Min 2: 6 Strict Ring Dips
Min 3: 3 Muscle-Ups

B. 15m Amrap:
300m Row
40 Yard Plate Push (10 yard trips)
30 KBS (1.5)
20 Plyo Lunges To Target
*3+21 Reps

C. 10m EMOM Core
Even: 30s Hollow Rock/Hold
Odd: Pikes on Rower Seat
*Brutal

31 October

Training (230p)

A. 9m EMOM:
Min 1: 10 Deadlifts
Min 2: 5 Deadlifts
Min 3: 3 Deadlifts
Min 4: 10 Deadlifts
Min 5: 5 Deadlifts
Min 6: 3 Deadlifts
Min 7: 10 Deadlifts
Min 8: 5 Deadlifts
Min 9: 3 Deadlifts
*225

B. Every 2m For 16m:
12 Alternating Pistols
9 Toes 2 Bar
6 Clean and Jerks (135/85)

Then: 

400m Run

C1. 5 Bench Press (225)
10 Seconds Rest
C2. 5 Suppinated Pull-ups (3 seconds down)
Rest 2m, x5

30 October

Training (230p)

A. 
With an 18m Running Clock
Find 1RM Push Press
*245

Find 1RM Push Jerk
*260

Find 1 Max Set Of HSPU
*22

B. 
20m AMRAP:
20 Thrusters 
20 Pullups
20 Burpees
*4+33
*115

28 October

Training (7a)

Tested Team WOD

Team WOD For Saturday

3 Stations - 8m AMRAP @ Each Station

Station 1:

8m Amrap:

Prowler Shuttle (0-20-0-40-0) (90/50)

30 Yard KB Walking Lunge (Red/Blue)

7/7 KB Thrusters (7 Left/7 Right)

*You Go - I Go Format. P1 Does Shuttle, P2 Does Shuttle, P3 Does Shuttle, P1 Does Walking Lunges - P2 Does Walking Lunges, etc

Station 2: 

8m Amrap:

1,750m/1,250m Row

W/Remaining Time

Complete As Many Rounds As Possible Of:

"Cindy"

*Score is Rounds and Reps of Cindy

*Can break up "Cindy" however you want between Team

*Pullups are C2B Pullups

*Pushups Are Clapping Pushups For Males, Regular Pushups For Females

*Air Squats are Jump Squats To Pull-Up Bar

*If scaling any movement, 2:1 (10 Chin-Over Pullups) (20 Pushups)

*Scaled Rounds are the same, but reps are still 5-10-15. So if you complete 4 Rounds + 20 Pushups, your score would be 4+15 Reps.

*Break the Row However you want. 

Station 3: 

4-8-12-16-20-24-28-32

Ski Cals

Heavy Slamballs

SB Trips (15 Yard Trips)

*Break-up however you want. 

27 October

Training (2p)

A. Back Squats
5x3
*295#

B. Fight Gone Bad V.3
-Air Bike
-DL (185)
-Ski
-Over The Box Jumps
-HSPU
*308 Reps Total
(108/106/93)

26 October

Training (6a)

At Leadership Summit, got talked into doing Power Core Yoga this morning. Good experience. Hot, long, and sweaty but all good. 

25 October

Training (6a)

Leadership Summit in Philly

Did a Team WOD at Fearless Athletics. 

Lots of Clean and Jerks @ 135#

Muscle-Ups

24 October

Training (11a)

Class WOD With Brent

A. Build to a Max Complex Of:
3 Second Pause Below The Knee - 3 Second Pause At Mid Thigh - HPC - 2 PJ
*240#

B. With a Partner: 
18m AMRAP:
5-10-15-20-25-30-35...
Air Bike Cals
T2B
Power Cleans (135)
*Odd Reps, Bear Hug Slamball
*Even Reps, SB Can Be On Shoulder (50# For Both Variations)
*6+55 Reps