Thanks to some back issues with a couple members here and needing at least one more day away from a back WOD, this one comes to you from somewhere...I was actually going to do a WOD that I've dubbed the "Essence of Brutality" for Friday, but there are some back related exercises involved in it. There's a clip of Bionic doing it on youTube, and even he looked in agony towards the end. The unveiling of that WOD will be delayed, but only temporarily. We're not off the hook yet. Next week.
However, to give our backs a momentary reprieve, here is this one (sure to please Jakob) where you'll be laying on your back most of the time.
Chesticles
21-18-15-12-9-6-3
Bench Press @ 75% of 1RM
Ring Dips
- At the end of each round, before proceeding to the next, do 25 abmat/cookie monster sit-ups.
**Time Limit: 15 minutes**
Stop where you are at 15 minutes and post either your time, if you finish under 15:00, or how far you made it if you were cut off. Go all out. That's all I'm asking.
but to escape finding oneself in the ranks of the insane.”
- Marcus Aurelius
2 comments:
sam: 165# bench, regular dips
21 bench, 21 dips, 25 situps,
18 bench, 18 dips, 25 situps,
15 bench, 18 dips, 25 situps
jake: 165# bench, ring dips,
21 bench, 21 ring dips, 25 situps
18 bench, 18 ring dips, 25 situps
5 bench,
Tom: 185# bench, ring dips
21 bench, 21 dips, 25 abmat situps
18 bench, 18 dips, 25 abmat situps
11 bench
Those dips were a brutal combination. My arms were flailing like chicken wings throughout the dips.
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