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| Boone...lovin' the 275lb Bar and the Tequila Shot later that night.....oh yeah, and the bullride :-) |
For part of your warm up include practice for 5-10min: Kick up to Handstand video demo from gwod!
1A.Close Grip Bench Press @ 5sec down tempo; 4 x 6-8 /2min rest
1B. Wt Chins Ups 4 x 3-4 / 2min rest
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5 Min AMRAP
3 x Dead-Lift #275/185
7 x Push Press #115/75
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immediately follow with...
10min Row Zone 1 OR 1mile run Zone 1
*post wts used for bench and chins; met con reps completed and comment on metcon wt prescription...could you complete the 5 min wod unbroken?
Bench Press: #165 at tempo, sets of 7
ReplyDeleteWtd Chin UPs: #53lb, sets of 4
WOD: 6 rounds plus deadlifts. Did all deadlifts T-N-GO, got kicked in the teeth by the push press after round 4.
Bench: 85#, 85,90,90 2 sets of 7 and 2 sets of 8
ReplyDeleteWt. Chins: 15# 4x4
WOD: 7 plus 3 DL.. unbroken
10min row
115lb CGB 3x7
ReplyDelete35lb wt chin 3x3
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Met Con 5min AMRAP
#225 DL (unbroken)
#75 PP (boke last 3 sets)1
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1 hour Mt Bike Ride post workout
Whoops...forgot to post the 9 rounds i did in the metcon....
ReplyDelete