Monday, August 9, 2010

WOD Tuesday 10 August 2010

Strength
Squat 3x5 add 5 lbs to last week

Conditioning
3 rounds for time
Advanced: 5 muscle ups
                 10 overhead squats, M135/F85
                 20 GHD sit ups
                 20 back extensions

Intermediate: 5 muscle up rows
                      5 ring dips
                     10 overhead squats, M95/F65
                     20 GHD sit ups
                     20 back extensions

Beginner: 5 Horizontal rows
                 5 dips (or bench dips)
                 7 overhead squats, M65/F45
                 15 GHD sit ups
                 15 back extensions
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2 comments:

  1. AnonymousAugust 9, 2010 at 4:57 PM

    All I can say is.... murder!

    ReplyDelete
  2. UnknownAugust 10, 2010 at 10:20 PM

    Finally starting to get back under a barbell.
    I only did 225x3 for my squats but I went super low.
    Balls 2 floor low.

    WOD 7:41 at advanced level

    ReplyDelete

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