Sunday, October 18, 2009

Monday, 19 October 2009

Strength Work:
Back Squat - Set a new 5 Rep Max
(Use a box and bands if you have them)

WOD:
"Tyler"

Five rounds for time of:
7 Muscle-ups
95 pound Sumo-deadlift high-pull, 21 reps

Post weight and time to comments.

2 comments:

Bryan Serino said...

i did clean+jerk max for strength @195..10 lbs lighter then last times max but i kept trying to get under the bar at 215 and just couldnt for some reason..maybe if Garrtett was there to add constructive critisism..

i dont think i can do over 30 muscle ups, atleast not with repetitive speed. so i did 14 pull ups and the 21 SUMO DL @95 in 15:20

not happy with the time but the cleans from the day before and during the strneth work took a toll on me.

Garrote said...

haha good job by-ran!!! 195# is awesome, nothing to be disappointed about.

I did this wod with my new kb's at the park, TOPLESS:
2 muscle ups or 6 pull-ups
6 kb clean & jerks (each hand) 1 pood
9 kb sdhp 2 pood
6 rds for time