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Nice form Jim |
3 Rounds:
Row 200m
10 Ring Push-ups
5 FG Chest-to-Ring Pull-ups
Row 200m
10 Ring Push-ups
5 FG Chest-to-Ring Pull-ups
Dynamic Warm-up
WODs:
Strength:
Bench: 75% x 5, 85% x 3, 95% x 1+ (or 3x5 +5# every week)
Pull-Ups: 3x5
Pull-Ups: 3x5
MetCon:
AMRAP 12:
1 L-Rope Climb
4 Stone Shoulders 90#, or 1 at 170#
10 GHD Sit-ups
Rest 2 mins, then:
Max Unbroken Reps Bench Press 185# or 225#
1 L-Rope Climb
4 Stone Shoulders 90#, or 1 at 170#
10 GHD Sit-ups
Rest 2 mins, then:
Max Unbroken Reps Bench Press 185# or 225#
Endurance: Tabata
Run or Row: 20s on, 10s off, 8 rounds
Run or Row: 20s on, 10s off, 8 rounds
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