Thursday, July 29, 2010

WOD Friday 30 July 2010



Strength
Press 3x5 at 90% 5rm
Pull up, Beginner: 3x max reps kipping
             Intermediate: 3x max reps strict
             Advanced: 3x5 @ 90% 5rm

conditioning
7 rounds for time of
10 wall ball
10 jumping ball slams

Beginner M14 pound ball/F12 pound ball
Intermediate M16 pound ball/F14 Pound ball
Advanced M20 pound ball/F16 pound ball

All levels use a ten foot target

All levels finish with one minute aggregate front lever work
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4 comments:

  1. AnonymousJuly 30, 2010 at 4:43 AM

    This may sound dumb, but, rm?

    ReplyDelete
  2. AnonymousJuly 30, 2010 at 5:00 AM

    ps
    THIS WOD LOOKS SOOOO FUN!

    ReplyDelete
  3. AnonymousJuly 30, 2010 at 9:38 AM

    Ok , so I did it, I survived.

    shoulder press @ 75lbs
    10lbs kip pull-ups, strict on the way down..

    7:59 for the WOD - I LOVE BALL SLAMS!

    ReplyDelete
  4. UnknownAugust 1, 2010 at 1:39 PM

    I did this one on Sunday because I hurt my back and let is rest for a bit. I didn't do press but I did do
    Handstand push up 3x5 with hands on 6" boxes
    Pull up 3x5 @ 75 lbs (75x5x3)
    WOD - 5:55

    not bad at all for a rippled old mad

    ReplyDelete

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