8/21/13

group

STRENGTH:

Strict Press – 5 x 5, go heavy!
Dead Hang Pull ups – 5×5

Alternate between the movements

SKILL:

Max effort in 2 minutes: Med Ball Sit Ups (20/14)
Max effort in 90 seconds: DB Thrusters (45/30)
Max effort in 60 seconds: KB Swings (70/55)
Max effort in 30 seconds: Burpees

Rest one minute after each effort

WOD:
AMRAP in 5 minutes:
10 Air Squats
10 Push Ups
20m Broad Jumps

RECENT POSTS

4 thoughts on “8/21/13”

  1. Strength: 70# x 1 set then went down to 60#/
    5# weighted dead hangs on 3rd set but standard on all others
    Skill: 40 sit-ups (14#), 17 thrusters (30#), 24 kbs (45#), 11 burpees
    Wod: 3 rounds+ 5 push-ups rx

  2. 65 x 1, 75 x 4
    2 dead hangs (5#), 1 (7.5#), 2 regular
    50 sit-ups
    17 thrusters
    26 kb swings
    9 burpees
    4 rounds + 10 air squats

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