Wednesday 12/12/2012

 In WOD

1. work up to 1RM push Jerk

2. 4×5 heavy floor presses, use racks and have a partner for spots.

3. 4 R.F.T.
12 push ups
9 kb swings 53/35
6 HSPU
3 muscle ups (the scale to a MU is 3 ring dips/3 pull ups= 1 muscle up.)

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  • Rebekah
    Reply

    1. Push jerk – 135#. Failed at 145#.

    2. Bench press – 5×75#, 5×85#, 5×95#, failed at 100#.

    3. WOD – 15:06. 53# for the kettle bell, medium band for the kips, small band for the dips.

  • DiRenzo
    Reply

    1. 135#

    2. 85# 95# 100# 105#

    3. 14:35 with box for some hspu, band for ring dips and switched to ring row half way through.

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