focus
front squat
-points of performance w/ pvc
work
front squat
1x3 @ 85%
2x2 @ 90%
3x1 @ 95%
for time:
20 jumping pull ups (no negatives!)
15 pull ups (kip/butterfly)
10 strict dead-hang pull ups (no knee bend!)
30 knee push ups
25 push ups
20 push ups w/ feet elevated on 20" box
40 air squats
35 walking lunges
30 jumping air squats
scale reps/movements accordingly
cool down
100 abmat sit ups or 50 ghd sit ups
8 comments:
reid.6:50 rx
shorty 7:53.rx
jean.9:48rx
lisa.12:30 mod pull ups w/band
Rx. 7:26
Travis G bw 196lbs Rx. 11:46
ryan w.rx.13:47
Chrissy bw 142
Completely under estimated this one.. 10:09
Mods- purple band for strict pulls, fell to my knees a few times on the pushes, (5 times), and did 2 pushes on box, then moved to 2 45# weights to complete. Squat jumps, wtf!
harry 145# 12:20
the thing i remember about this WOD is i am doing the knee push ups and am thinking OK, so here come some regular PU's. the regular PU was like hitting a wall.
AM 15 min (1x1 2x2 3) <1:48
Lorena
15:04
Sweet 'stache!!! JB
Post a Comment