Tuesday, September 1, 2009

Wednesday, 2 September 2009

Strength:
Bench Press - Set a new 3 Rep Max
(Use bands if you have them)

WOD:
"Hefty Barbara"
Five rounds, each for time of:
- 10 Pull-ups, 45 lbs
- 15 Ring Push-ups
- 20 GHD Sit-ups
- 25 Pistols, Alternating Legs

Rest precisely 3 minutes between rounds.

Post weight and times for each round to comments.

3 comments:

Garrote said...

Hey bro,

is that 25 pistols each leg (hope not) or 25 pistols total while alternating legs?

Alex said...

25 total while alternating legs. Yes, I know that it will be uneven. No, I don't care. :-)

- Alex

Garrote said...

STRENGTH
-245
WOD
"Hefty Barbara"
Had to do some tailoring with this one, We did it outside at the playground by Juffair Gate:
-10 Weighted pull ups 45#
-15 Ring push ups
-20 Knees to Elbows
-25 Jumping lunges (not really good at pistols did these to keep intensity up)
-25.30ish CO made a stop to chat it up with us during my last round kinda screwed up my time.

I have a lot of cool holes on my palms now, thanks Alex!!!