Friday the 20th

IMG_20130201_095133 (2)

I.
3 Rounds
Row 15 Calories
15 Ab Mat Sit Ups
15 Squats

II.
Back Squat – 4×4 @82.5%

III.
Neutral Grip Rest Pause Dumbbell Strict Press
Dumbbell weight 25% of Strict Press max (each DB)
Beat all of your scores from Week 1.
What is rest pause? Do a max effort set, put the dumbbells down and take 15 deep breaths, do another max set, put the dumbbells down again and take 15 deep breaths, do one more max effort set. Three sets total of as many reps as you can do with 15 deep breaths as rest.

IV.
Bike– 500m  x 5
Rest :60 seconds

V. Please choose ONE of the following based on perceived weaknesses.

Va. 
E2MOM(10)
12 Thrusters 105/70lbs
12 Toes to Bar
40ft Handstand Walk

Vb. 
Climb the push-up ladder x3
1-2-3-4-5 etc until you reach failure
Rest 3 Minutes start over at one and try to climb close to the same number as the previous round

Vc.
3 Rounds
:30 Max GHD Sit-ups
Rest :30
:30 At Parallel Sit-up Hold
Rest :60

Advertisements

Leave a comment

Filed under amrap, crossfit, fitness, Power Lifting, 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