Wednesday 10/03/12


Back Squat
2 x 5, 1 x 5+

21-18-15-12-9-6-3 reps for time of:
KB Swings, 2 pood/1.5 pood
200m run

This goes as follows: 21 swings, 200m, 18 swings, 200m, 15 swings, etc.

Compare to 10/08/11.

Finale: 2 sets of pull-ups for max reps. Do 1 set of pull-ups until failure, then wait about 3 minutes and do the 2nd set of pull-ups until failure. Spend some time in the hyena stretch during the rest period.

 Steve . . . bookin' it.

1 comment:

Rowdy said...

Hey everybody, I found a cross-fit down here called Mission Cross-Fit San Antonio. So here is my workout blog:
Warm-up 400m run, 5 min jump rope
Banded Shoulder, Banded Hamstrings

20 min AMRAP
400m run
ME Pullups (max to fail)
completed 32 pullups in 5 rounds

Can't wait to get back home, take care everyone!!!


Testify Strength & Conditioning | Designed by Techtrends | © 2007-2008 All rights reserved