Monday, May 6, 2013

Tuesday, 5/7/2013

Warm up:  Dynamic

Strength:  Bench 3 sets 5 reps.  If you got all reps last week then raise the weight.  If you struggled at the weight last week, then stay there for this week.

WOD:  4 rounds for time:
             -12 Power Cleans 135#/95#
             -Run 1 full gasser
             -12 Ring Dips
             -Run 1/2 gasser
             -12 Pull ups

1 Gasser = sprint 50 yards down and back twice (total = 200yds)
1/2 Gasser = sprint 50 yards down and back (total =100 yds)

Post bench weight and time.

No comments:

Post a Comment