Warm Up:
50-35-20, Kettlebell high pulls, Pushups
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Main Course:
1)Strict Shoulder Press work
2)chest to bar pullup work
Make up your own wod using these 2 movements, untimed preferably.
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Sunday, March 29, 2009
WoD Monday
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3 comments:
Jake: 6:29, 53# KB
Von Dragne: 11:27
50x 30#kb high pull
10x pushup
9x 65# bench
35x 30#kb high pull
10x pushup
7x 65# bench
20x 30#kb high pull
5x 65# bench
1,1,1,1,1 70#kb strict press
3,3,3,3,3 C2B PU, Strict
5x65#,75#,85#,95#,105#,115# Behind the neck press, OHS Grip push press
Press:
6x85#
3x105#
3x125#
3x135#
1x145#
1x155#
In between each round, I compiled a total of 30 dips + approx. 30 BP @ 130# + 10 70# KB swings.
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