WOD Mon 10-22-12 “Lynne+”

WOD Sat 10-20-12
October 19, 2012
WOD Tue 10-23-12
October 22, 2012

WOD Mon 10-22-12 “Lynne+”

Sara & Lisa move the sandbag

Warmup:
3 minutes uninterrupted rowing
25 jumping jacks
10 toe-touches each leg
Arm & Shoulder DROM
 
2 Rounds of:
5 pullups
5 back squats, unloaded barbell
5 reps bench press, unloaded barbell
 
WOD: “Lynne+”
5 Rounds:
Max Reps Pullups (Scale as necessary to achieve minimum 15 reps on first round)
Max Reps Bodyweight Back Squats (Scale weight to achieve ~15-20 reps on first round)
Max Reps Bodyweight Bench Press (Scale weight to achieve ~15-20 reps on first round)
 
 – In this WOD there is no time element but you must move immediately from pullups to back squats to bench press
 – Take 2-3 minutes rest between rounds or enough time to slow your HR and breathing down to reasonable levels
 – Each effort is max reps, keep track of each round
 – There are no pre-set scaling levels for this WOD other than “As RX’d” so use your judgment and experience to select the appropriate weights
 
Cool Down:
Minimum 3 laps walk, lunge, stretch biceps, lats after each lap
 
Post total scores to comments
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
Fill out the form to receive your free ebook

x