Thursday, December 15, 2011

THURSDAY. DECEMBER 15. 2011

                                                  ***TECHNIQUE***CONSISTENCY***INTENSITY***



1) STRETCH:


2) WARM-UP


**SKILL WORK**
BENCH PRESS
PULL-UPS

 3) WOD
5 ROUNDS OF:
Bench Press Max Reps @ Body Weight
Pull Ups Max Reps
Single Attempt Max Double Unders
REST Exactly 2min Between Rounds
*Post number of reps for each movement and round in comments.


**Click This Out - DOESNT GET MUCH BETTER THAN THIS. SICK SICK SICK**
**Also Click This - Notice the mechanical differences between the 2 clips. Whos more EFFICIENT, thats what its all about!!





WHITEBOARD



**RAMP WOD**
 AMRAP 15
14 Overhead Lunge #20 Med Ball
14 Ring Rows 
*Post total rounds completed and any partial round to comments
**100 SIT-UPS 4T BEFORE YOU GO. Post time to comments.

1 comment:

  1. CEDRIC: Body Weight @#190
    1) 11/27/2 *lol @ 2 DUs. fkn surprisingly hard after the other shit.
    2) 8/22/33
    3) 7/20/34
    4) 6/17/31
    5) 6/18/36

    ReplyDelete