Thursday, August 26, 2010
WOD Friday 27 August 2010
Skill
Planche one minute total work
5/3/1 week one
Press set one, 5 reps at 65%
set two, 5 reps at 75%
set three, 5 reps + at 85%
Conditioning
10/9/8/7/6/5/4/3/2/1 reps of
Advanced: Kettlebell/Dumbbell swing. M70/F40
GHD sit up
Muscle up
Intermediate: Swing, M55/F30
GHD sit up
muscle up row
dip
Beginner: Swing, M35/F20
GHD Sit up
horizontal row
push up
All levels finish with 10 kick up to handstands
Subscribe to:
Post Comments (Atom)
60/70/80 - couldn't get passed five, I think I should lighten it up a little.
ReplyDelete20:06 Pheeeew, used 40lbs but did rows.
if 80 is your 5 rep max, that puts 90 as your one rep max. your working one rep max is 80 so today's workout should look like 50/60/70 remember we base our workouts off of our WORKING one rep max, which is 90% of our actual one rep max
ReplyDelete