Monday 131223

kiaSeatedWallBall

Strength

1) 5 x 5 Weighted Pull-ups.

2)  3 X 8 BB ROW

Conditioning:

 

  • 5 ROUNDS FOR TOTAL TIME:
  • 5 HSPU
  • 10 TOES TO BAR
  • 15 KBS 32KG/24KG
  • REST 1:00

3 comments to Monday 131223

  • JB (John Balthis)

    Weighted Pull Ups: dead hang/body weight x5, 24#KB x5, 15#plate x5, 24#KB x5, 15#plate x5
    BB Row: 95#, 125#, 145# 3×8
    WOD: T2B Rx’d, KB swings 32kg(red) Mod. Russian swings, HSPUs 2 rounds against wall to 2 abmats, then 3 rounds 38′ box(pike) to 2/25#plate deficit… rounds were 1:27-2:10 each, total time with rest 13:27
    shoulder ROM/mobility for dessert…today and everyday

  • Ryan

    WPUs: finished with 1.5 pood
    BB row: 95#s, 135#s, 155#s, 165#s
    WOD: 12:01 Rxd w/ 108# swings

  • Benny D.

    WPUs: Worked my way up to the yellow kb
    BB row: 95#, 115#, 125#
    WOD: 14:57 Rx (grip was gone at this point. I could barely hold on to the kb)

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