Tuesday, July 2, 2013

WOD

Warm Up:
Run 400m
3 Rounds Not For Time
10 Step-ups
5 Inch Worms
10 Push Ups

Strength:

Close Grip Bench

9x3 @ 50% of Bench 1 Rep Max

Accessory Lifts 3x8

1. Weighted Dips
2. Lat Pull Downs
3. Behind the Head Push Press
4. Skull Crushers
5. Weighted Pull Ups

Conditioning
4 Rounds For Time
50 Double Unders
6 Handstand Push ups
200 Ft. Sprint

Mobilize


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2 comments:

  1. AnonymousJuly 2, 2013 at 7:28 PM

    9x3 @ 165lb
    1. 3x8 @ 70, 70, 70
    2. 3x8 @ 150, 150, 135
    3. 3x8 @ 95, 95, 95
    4. 3x8 @ 75, 85, 85
    5. 3x8 (No Weight Strict pull ups)

    WOD: 6:00.0

    ReplyDelete
  2. UnknownJuly 4, 2013 at 12:42 AM

    9x3 @ 135
    Dips @ 35lbs 3x8
    lat pull downs 3x8 @ 140
    Push press@ 95 3x8
    skull crushers @ 75 3x8
    pull ups @ body weight 3 rounds til fail.

    WOD: 8:15
    Had a hard time today with handstand pushups and i did single unders but tripled amount.

    ReplyDelete

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