Tuesday, December 17, 2013

WOD - WEDNESDAY, DECEMBER 18TH 2013

video
- LORI HITS 3 @ 110#


video
JP PR'S AT 235#!X5


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- STEVE HITS 300# CLEAN!


WARM-UP
250M ROW
5 STRICT PULLUPS OR 5 PULLUPS WITH THE BAND YOU ARE GOING TO CHOOSE FOR WOD.
STRENGTH GROUP = 10 JUMPS SQUATS/10 DEADLIFTS/10 GOODMORNINGS
ENDURANCE GROUP = MOBILITY HIPS/BACK

STRENGTH
YOKE WALK – FIND MAX LOAD FOR 1 LENGTH OF THE GYM

ENDURANCE
1K ROW
REST 2 MIN
250M ROW
REST 1 MIN
500M ROW

WOD
"DEATH BY PULLUPS" (REDO WOD FROM 7/3/13)
MINUTE 1 = 1 PULLUP
MINUTE 2 = 2 PULLUPS
MINUTE 3 = 3 PULLUPS
MINUTE 4 = 4 PULLUPS
ETC......

* YOU CAN ONLY USE 1 BAND, IF NOT ABLE TO GO PRESCRIBED.
** ONCE YOU CHOOSE A BAND YOU CANNOT ADD A BAND.
SO NO ROYGBV WITH THE BANDS!
RESULTS FROM 12/17/13

2014 PREP TEAM RESULTS!



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