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Sunday, May 5, 2013

May 6th

Happy Hung Over Monday


 Warm up
2rounds
row 500m
run 400m
*write your 500m time down
*work on squats, air and naked bar




Skill
10min of Back Squats
do about 15x reps at a weight you can stay efficient at. rack as needed.
*Don't go heavy, instead work on a weight that you can stay efficient. 


Wod
For time:
21x Back Squats
42x pull ups
15x Back Squats
30x pull ups
9x Back squats
18x pull ups

rx 225/155
b 195/125
c 165/95

 **For RXd You can kip, strict, butterfly
**Not RX will be jumping or banded pull ups. 


4 comments:

  1. Greg MMay 6, 2013 at 1:44 PM

    This WOD kicked my arse... Very hard to stay RX on this WOD. Hands are torn up and legs are jello.

    12:27 as Rx'd.

    ReplyDelete
  2. UnknownMay 6, 2013 at 2:05 PM

    13:06 tore the heck out of my hands again from kipping pull ups used 75lbs for back squats I used to love pull ups now my hands hate me and I hate pull ups anytime my hands do this!

    ReplyDelete
  3. reneeRMay 6, 2013 at 4:20 PM

    14:17 Rx. Ditto to everything Greg said. Epsom salts and neosporin are my friends this afternoon!

    ReplyDelete
  4. April May 7, 2013 at 8:42 PM

    18:52 as RX first wod back in 2 weeks. pullups were not my friend..

    ReplyDelete