20110725

Tuesday W.O.D. - Day #2 of 3:1 Cycle

I like #1 #2 and #8

Warm Up:
  • Foam Roller - Free Elements
  • Burgener WarmUp 3x3 w/OHS x10
  • Wall Sit/Adductors  x1minute
  • Samson Stretch x10 steps
  • Skin The Cat - Still Rings x5
  • Para Plyo Jump x10
  • Big Hollow Rock x10
**All of the above x2

Strength:
  • Weighted PushUp 3-3-2-2-1-1-1
W.O.D.
**15 Minute AMRAP of:
  • Chest to Bar Pull Up x5 (Sub Supine or Negatives)
  • Ring Dips x10 (Sub Static Dips/Bench Dips)
  • Heavy Single Dumbell Carry x20yds (No Hard Drops!)
Stay strong!
-Johnny
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11 comments:

  1. Johnny D.July 26, 2011 at 7:16 AM

    13+5 Rx'd

    ReplyDelete
  2. Johnny D.July 26, 2011 at 7:19 AM

    115# Dumbell

    ReplyDelete
  3. lrb3July 26, 2011 at 7:28 AM

    9+3: negative pu, static dips, 100# db

    ReplyDelete
  4. hermitizerJuly 26, 2011 at 7:41 AM

    9 even. 90# dumbbell. one set of ring dips, the rest static. pu's were a mix of chest to bar and regular kips. kind of lame performance on the dips as arms turned to jello.

    ReplyDelete
  5. robSJuly 26, 2011 at 7:48 AM

    10 even
    6 rounds ring dips then regular bench dips
    90# DB then 100# for the last 4second rounds

    ReplyDelete
  6. Johnny D.July 26, 2011 at 8:13 AM

    135# on loaded pushup. Failed at 160#.

    ReplyDelete
  7. MachoManJuly 26, 2011 at 10:05 AM

    70,80,90,100# PU
    8+ 5 CTB &6 static dips w/ 85#DB

    ReplyDelete
  8. hermitizerJuly 26, 2011 at 2:03 PM

    #105 on PU? trey would have to confirm...

    ReplyDelete
  9. lrb3July 26, 2011 at 6:49 PM

    105# weighted push up - 45+25+25+10

    ReplyDelete
  10. Joey LuvJuly 26, 2011 at 9:13 PM

    115? on push-up. 10 rounds - 95# carry

    ReplyDelete
  11. robSJuly 27, 2011 at 5:51 AM

    125 on last push up

    ReplyDelete

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