Tuesday, August 6, 2013

20130807

Wednesday, 7 Aug 2013
"Back Off Bro, I Got This!"

WarmUp - any order
200m Run
500m Row
10 Pushups
10 Pullups
10 GHD Back Ext
10 GHD Situps

Mobility
Should Stretches - bands, PVC

Lift
Push Press
1X10 @ 60% 1RM
1X8 @ 70%
1X6 @ 75%
1X4 @ 80% 1RM

3 RFT
5 MuscleUps - sub w/ X2 Pullups/Dips (bars/rings)
5 Deficit HSPU - use bumper plates, sub as necessary (box)
then, (do this only once) finish w/ 90ft OH Walking Lunge @ 25/45# - use bumper plates, sub w/ no weight
- place bumper plates 90ft away before the WoD starts so you can finish at the door and record your time

Post PP weights and total WoD time

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