Wednesday, October 26, 2011

Individual

Smoking

SkillsCompetition Athletes Have choice of Strength

Skills: Rope Climbs & Progression + Ring Work: Dead Hang into inverted hold

WOD - Individual
7 Rounds
1 Rope Ascent (2 Pumps)
7 G2O - 43/30
7 KB Swings 32/24
10m Growler Push (Low)
7 Ring Dips

Optional Finisher
Dead hang on rings & go into an inverted hold for 2sec. 5reps/set x 3 sets (Rest as needed)
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3 comments:

  1. KerryOctober 26, 2011 at 9:05 PM

    Deadlift 1rm : 140kg (new pb)
    WOD: 22:22 (scaled: orange band on ring dips, KB 16kg)

    ReplyDelete
  2. woodyOctober 26, 2011 at 10:58 PM

    bs 1rm 105kg
    wod 20.49 yellow band dips
    40 bar

    ReplyDelete
  3. TasOctober 27, 2011 at 9:21 AM

    Strength
    BS 1 RM @85kg

    WOD
    @24.41
    Scaled rope climb
    30kg bar
    16kg for KB swings
    Red band for dips

    ReplyDelete

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