Monday 9/23/2013 WOD
Warm up
600 meter run
3 Sets of
5 Strict pull ups/10 Ring rows
10 Air Squats
15 Hollow Rocks
Dynamic Stretches
Strength/Skill
Back Squats
In 20 Mins build to a 10 Rep max
Do not exceed more than 5 working sets
Rest 3-4 mins between each set
Training (Met-con)
Level 1 (Fitness)
For time
21-15-9
Push ups
Box Jumps (24/20)
Med Ball Russian Twist (20/14)
Level 2 (performance)
For time
[raw]
21-15-9
Ring Dips
Box Jumps (24/20)
Med ball Russian Twist (20/14)
2013 09 22
6:08 L1; 105 back squat. Death by vino this weekend & paid for it today. Ouch.
I am familiar with Death by Vino. I was casually watching football at a bar yesterday when the waitress brought over a round of tequila shots as an apology for messing up our order. She meant well but was way off base. But of course, who turns down a free shot?
205# Squat x 10, 5:00 L1.
Avoiding ring dips for the foreseeable future.
L1-6:47
175 Backsquat x10
Back squat 165#
L1- 7:18
A little late to the party.
225 lb. back squat x 10
L2 – 7:23. The Russian twists killed me.