10:00 Advanced Session:
Strength:
Bench Press 5-5-5-5-5 (3 min rest in between)
Ring Dips 10-10-10-10-10 (1 min rest in between)
Power:
As many rounds as possible in 12 minutes:
4 Clapping Pull Ups
6 Clapping Push Ups
8 Standing Broad Jumps (minimum of 6 feet per jump)
*Clapping pull up is done but pulling and releasing at the top of the pull up, clapping your hands and re-grasping the bar.
Post rounds completed to comments.
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11:00 Regular Session:
150 Pushups for time
Run 5 laps for each rest
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Compare to September 3, 2009 WOD
2 comments:
10:00
Strength:
Bench Press 185-195-205-215-225
Power:
7 rounds
195 on bench press
30lb weighted dips
7 rds on 12 min
28 min on push up workout
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