12-15-11

Posted: December 16, 2011 in Wod

Strength:

Dynamic Effort Bench

1: 9×3 every 30 sec w/ 210+40# chains

Conditioning:

3rds:

7x Muscle Ups

21x thrusters w/ 35# DB’s

5:10

Auxillary work:

3rds:

10x close grip bench w/ 2x 50# kb’s attached to 15# training bar w/ green bands

25x weighted situps

25x glute ham raises

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Comments
  1. Hugo Ruiz says:

    Me and my buddy have been following your programing for 3 weeks now, and it’s awesome!! I was wondering when you were going to post up some new Wods??

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