Wednesday 090923

06:30 WOD
5x

Body weight bench press
Pull-ups
Body weight back squat

Let's take 3:00 rest between sets, a la "Barbara"...

post total number of reps, per round

Workout
Tabata

TFT / DUTY WOD
Front Squats...your choice

Then "Mini" MetCon
For time:
25 - Wall Ball (Men - 20lbs 10 feet; Women - 20lbs 8 feet)
20 - Push-ups
15 - Double-unders (4 to 1 single unders)
10 - Knees - Elbows
5 - BCTs
at

2 comments:

  1. AnonymousSeptember 23, 2009 at 10:33 PM

    0630
    BP - 135 x20, 225 x10 x2, 315 x5 x3, 365

    1700
    FS - 95 x5 x2, 135 x2 x2, 170 x10 x5, 223 x5

    Mini MetCon 3:25 or so...

    ReplyDelete
  2. AnonymousSeptember 24, 2009 at 12:19 PM

    Bodyweight Day

    Muscle-up x 30
    Time=6:30

    Pushup x 44
    Pull-up x 44
    Pushup x 44
    Time=4:21

    RR

    ReplyDelete