Monday 04/15/13

Skill Work:
Double-Unders/Triple-Unders


Front Squat
2 x 5
1 x 5+


For time:
15-10-5 Burpees
30-20-10 Overhead Reverse Alternating Lunges, 45#/25#
45-30-15 Sit-ups

You will do 15 burpees, 30 lunges, 45 sit-ups, then 10 burpees, 20 lunges, 30 sit-ups, then 5 burpees, 10 lunges, 15 sit-ups.  There is a 12 minute cap on this bad boy.


Finale: Chose one -
5 Muscle-Ups
10 Ring Pull-ups and 10 Ring Dips
20 Strict Pull-ups and 20 Strict Dips




Mike Pressing

4 comments:

Mike Sharp said...

Front Squat (2x5,1x5+)
5,5,15 115#

For Time-
15-10-5 Burpees
30-20-10 OHRL, 25#
45-30-15 Sit Ups
Time 10:04

AndyB said...

185 x 5 ... did not capture my final time on WOD.

Rowdy said...

Front Squat 2x5, 1x5+ 140x8

For Time:
15-10-5 Burpees
30-20-10 Overhead Rev Alt Lunges
45-30-15 Sit-Ups

7:35

Tracy said...

Front squat
5-5-7 53#

For time
15-10-5 burpees
30-20-10 OHRL #10
45-30-15 sit ups
12:17

 
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