Thursday, September 11, 2014

Friday September 12th, 2014

Saturday's workout will be at the BU track on the Vestal Parkway. Prepare accordingly. 


A. close grip bench press build to a tough 5

B. 15 min deep practice MU's or HSPU.

+
C. for time
30 wall balls
20 PC and jerk 135/85#
10 MU.    --sub 10 CTB, 10 T2B, 10 ring dips. 



Fitness version
A. build to a tough 8 @ 30x1
B. practice DU, ring rows, pull-ups
C.  wall balls as rx'd
      for PC sub 15 moderate DL and 15 KBS and 15 DB push press
     for MU sub 2 rounds of 5 ring rows, 5 ghd sit-ups and 5 push-ups or ring dips. 


4 comments:

  1. A. 185, 195, 205 x5
    B. HSPU practice
    C. 7 min (sub c2b, t2b, ring dips)

    ReplyDelete
  2. A. 145 x 5. Chest is weaksauce
    B. Hspu
    C. 7:19. Got to muscle ups at 4:40. They got tough

    ReplyDelete
  3. 6AM - Thursday AD WOD: 267, 279 cals

    4PM:
    A. 205x5, 225x2 (no spotter)
    B. skipped
    C. 5:36 (sub c2b, t2b, ring dips), complete PC+J at 3:16

    ReplyDelete