Wednesday, January 11, 2012

Wednesday WOD

Preparation: 3 rounds of:
10: Pull-ups
10: Push-ups
25: Sit-ups
5: Dips
15: Overhead Squat (45# Barbell)

Focus: Squat: 1x20

Storm: 10,9,8,7,6,5,4,3,2,1 For Time Of:
75# Dumbbell Swings
Burpee Box Jumps

Skill: Muscle-up Progressions
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2 comments:

  1. BJanuary 11, 2012 at 1:42 PM

    1x20 back squat 85 pounds. during storm used 42.5 dumbell for dumbell swings. finished storm in 15 minutes. This workout is certainly deceiving, it is much harder than it looks. Mr. Pukey was knocking alright. Good work everyone!

    ReplyDelete
  2. R. LandgrebeJanuary 11, 2012 at 2:39 PM

    1x20 @ 155#. Storm 75#dumbbell 28" box. 13:30

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