Tuesday, December 7th 2010
W.O.D.
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2 ( Yes, you are going heavy ) Then………
KAREN – 150 Wall balls
W.O.D.
Resting 60 seconds between sets:
Deadlift 2-2-2-2-2-2-2-2-2-2 ( Yes, you are going heavy ) Then………
KAREN – 150 Wall balls
For Reps: 5 Min AMRAP 4 HSPU 8 KBS 53/35 12 GHD/ Weighted S/U 40/25…weight stays attached to collar bone. *Rest 2 Min* 5 Min AMRAP 4 KBS 8 GHD/Weighted S/U 12 HSPU *Rest 2 Min* 5Min AMRAP 4 GHD/Weighted S/U 8 HSPU 12 KBS *EACH AMRAP SCORED SEPARATE* SKILL WORK AFTER D/U, Pistols
Skill: the kip AMRAP 15 10 Snatches (95/65) 10 Ring Push-Ups 10 K2E 10 Box Jump Overs (20 in)
Strength/Skill – SDHP 5×5 TnG Three rounds for time of: Run 800 meters 50 Wall ball shots, 20/14
15 min 3 X 8 Bench Press Superset w decline push ups till failure 3 X 10 Incline DB Press superset w 3 X 10 DB Flyes 21-15-9-15-21 Calorie Row Toes to Bar Back Squats 135/95
WOD- 6 RFT 30 Hollow Rocks 25 Push Ups 20 Med-ball Cleans 20/14 15 Barbell Good Mornings 45/30 5 Muscle Ups (2 pull up & 2 Dips for Scale)
Check your inboxes for todays WOD!