Tuesday the 9th

460261286_640
I.
EMOM (12)
Minute 1: Strict Muscle-Up x 1-4 reps
Minute 2: Handstand Walk x 15-20 Meters
Minute 3: Unbroken Double-Unders x 50 reps
II.
Every 2 minutes for 16 minutes (8 sets):
Bench Press
Set 1 : 5 reps @ 65% of 1-RM
Set 2 : 3 reps @ 75%
Set 3 : 1 rep @ 85%
Set 4 : 5 reps @ 75%
Set 5 : 3 reps @ 85%
Set 6 : 1 rep @ 95%
Set 7 : 1 rep @ 101-104%
Set 8 : 1 rep @ ?
III.
Every 5 minutes, for 25 minutes (5 sets):
Row 500 Meters
15 Strict Handstand Push-Ups
20 Ring Dips

POST

Advertisements

Leave a comment

Filed under crossfit, strength & conditioning, WOD

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s