HELL WEEK IS COMING!
We had over 70 responses to create your own WOD, some looked like fun others looked like torture. We now need to narrow them down to the top 6. Please post your favorite to comments and let the fun begin.
Back Squat- 3 x 3 @ 80% of 1 rep max
Pull-up Complex: 3 sets, complete each set without coming off the bar.
Men 3 Weighted Pull-ups
5 Dead Hang Pull-ups
7 Kipling Pull-ups
Women: 1 Weighted Pull-up
3 Dead Hang Pull-ups
5 Kipling Pull-ups
* You will place dumbell between your legs for weighted, after completion you will drop and continue with dead hang after last rep you will finish with a kipling pull-up.
5 Rounds for time of:
10 Deadlifts- 225m/155w
10 Bar Hops (feet together, jumping side to side over the top of barbell)Posted on: April 4, 2010admin