Friday, May 10, 2013

 

(JUST BECAUSE ITS FRIDAY AND FOR THOSE WHO STILL HAVEN'T SEEN THIS VIDEO IT IS A MUST SEE)

 

TODAY'S WORKOUT:

 

Skill – 2 times of Max Effort false grip hold on rings

    Lift – 12 minutes to establish: 3 rep max effort floor press

 

    WOD – For time:

         5 rounds:

        7 strict pullups

        7 per arm single arm strict shoulder press *

        then,

        5 rounds:

        100m farmers carry

        25 floor wipers

        Level 4: L-pullups, 50/30#, 2/1.5 pood, 45# plate

        Level 3: strict pullups, 50/30#, 2/1.5 pood, 45# plate

        Level 2: banded strict pullups, 40/25#, 1.5/1 pood, 45/25# plate

        Level 1: banded strict pullups, 30/15#, 1.5/1pood, 25# plate

SOGOFF: 2 minute AMRAP: plate curls. 45/25#

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