cross151

Wednesday September 18th

SWOD
Four sets of:
Bench Press x 6 reps
Rest 90 seconds
Strict Pull-Ups x Max Reps
Rest 90 seconds

WOD
Five rounds for time of:
Hand-Release Push-Ups x 10 reps
Kettlebell Swings x 20 reps (24/16 kg)
200 Meter Run


09/18/2013

9-18-13 WOD

Wednesday September 18th SWOD Four sets of: Bench Press x 6 reps Rest 90 seconds Strict Pull-Ups x Max Reps Rest 90 seconds WOD Five rounds […]
09/18/2013

9-17-13 WOD

Tuesday September 17th A. Four sets of: Deadlift x 5 reps (Build quickly to a heavy 5 rep, then begin the four sets) Rest 20 seconds […]
09/18/2013

9-16-13 WOD

Monday Sept 16, 2013 A. Three sets of: Front Squat x 6 reps @ 30X1 Rest 90 seconds Ring Rows x 11 reps Rest 90 seconds […]
09/18/2013

9-13-13 WOD

Friday Sept 13th “The Don” For time: 66 Deadlifts, 115/55 pounds 66 Box jump, 24/20 inch box 66 Kettlebell swings, 1.5/1 pood 66 Knees to elbows […]