Warm Up
500m row
2 rounds
5 deck squats/leg + straddle
10 Push-Ups
10 Pull-Ups
Core: Planks
4 x 30sec
Strength: Bench Press
3 x 5 @ 65%/75%/85%
WOD
15-12-9 for time
Weighted Pull-Ups (45#/25#)
Weighted Dips (45#/25#)
then conduct
9-6-3 for time
Handstand Push-Ups
Kroc Rows (70#/55#)
500m row
2 rounds
5 deck squats/leg + straddle
10 Push-Ups
10 Pull-Ups
Core: Planks
4 x 30sec
Strength: Bench Press
3 x 5 @ 65%/75%/85%
WOD
15-12-9 for time
Weighted Pull-Ups (45#/25#)
Weighted Dips (45#/25#)
then conduct
9-6-3 for time
Handstand Push-Ups
Kroc Rows (70#/55#)
Oops, I remembered reading 21-15-9 for part one.
ReplyDelete21/15 #45 PU
15/9 45# ring dips
before tendonitis stopped me. Time too slow to report.