Wednesday, November 21, 2012
HUNG TURKEY
Warm Up: 250 m row, 2 x 5 pull ups, 10 push ups, 10 sit ups, 10 back ext
Skill Focus: Review of Tempo training
WOD
Weighted dead hang chin ups x 2-3 (regular tempo)
Rest 10 sec
Un wgt dead hang chin ups x max reps @ 2110
4 sets
Rest 3 min btwn
10 deadlifts @1.15 bodyweight
300m run
3 RFT
Post pull up weight used/# reps/time for score
HUNG TURKEY
Warm Up: 250 m row, 2 x 5 pull ups, 10 push ups, 10 sit ups, 10 back ext
Skill Focus: Review of Tempo training
WOD
Weighted dead hang chin ups x 2-3 (regular tempo)
Rest 10 sec
Un wgt dead hang chin ups x max reps @ 2110
4 sets
Rest 3 min btwn
10 deadlifts @1.15 bodyweight
300m run
3 RFT
Post pull up weight used/# reps/time for score
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