Sep 15, 2011

Posted: September 15, 2011 in Wod
Tags: , ,

Strength

1) Bench Press: 2×3@65% – 2×3@75% – Max Effort @ 85% – rest 90 sec.

2) Weighted Pullups: 2×3@65% – 2×3@75% – Max Effort @ 85% – rest 2:00

Conditioning

3 minutes Max Effort Airdyne for Cals.

-rest 2 minutes-

3 minutes Max Effort Prowler Push (heavy, for distance)

-rest 2 minutes-

3 minutes Max Effort Row for Cals.

-rest 2 minutes-

6 minutes Max Effort TGUs @ 24kg (alternate arms every 3 reps)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s