Warm-Up:3 Rounds:
5 False-grip, chest-to-ring pull-ups
10 Push-ups
15 Squat Box Jumps 20"
5 False-grip, chest-to-ring pull-ups
10 Push-ups
15 Squat Box Jumps 20"
Dynamic Warm-up
WODs:
Strength:
Bench: 75% x 5, 80% x 5, 85% x 5
Pull-Ups: 3x5
Pull-Ups: 3x5MetCon:
"Helen"
3 Rounds For Time:
Run 400m
21 KB Swings 1.5 pood (53#)
12 Pull-ups
Rest 1 min
21, 15, 9 reps for time of:
Clapping Push-Ups
Inverted Ring Rows
*Wearing a 20# vest if you can handle it
3 Rounds For Time:
Run 400m
21 KB Swings 1.5 pood (53#)
12 Pull-ups
Rest 1 min
21, 15, 9 reps for time of:
Clapping Push-UpsInverted Ring Rows
*Wearing a 20# vest if you can handle it
Endurance:
Run or Row:
200m, 400m, 800m, 800m, 400m, 200m, rest 1/2 completion time for each
200m, 400m, 800m, 800m, 400m, 200m, rest 1/2 completion time for each
Pic: Overhead fun
2 comments:
Wat up homies, AKA "Big Nasty" otherwise known as Juuliooo Montero this is my first post on ur site, luv ur site knock! trying to keep it going, it's gonna be hard without my old F/F Khris, now that i'm going to Myfa sta.33, anyways i got a 13:09 on Helen at home, worked out with a Fresno City F/F, and he was diggin the site Knock! Keep up the good work fellas! ur motivating old guys like me!
Big Nasty, glad to hear you like the workouts! Stop by sometime when you're in town to workout with the boys.
I got an 8:27 on Helen and I think around 7 or 8 on the second one. I beat 2 guys who qualified for the games this year! haha
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