SKILL: Quick 5 minutes
Press
* Shoulders Back, Ribs Down & Hips Tight!
STRENGTH ENDURANCE:
STRICT Press (No Leg Drive)
10 Rep Max (You Get 8 Minutes Only, This Includes Warm Ups!)
* Quick build up quickly using one set of 5&3, then you get a max of TWO attempts at a 10 rep max... Aim for between 70-80% of your best One Rep Max
WORKOUT: 20 Minute Cutoff
CHIPPPPPPEEEEERRRRRR....
600m Shuttle Run (400 m shuttle, then 200m shuttle)
35 Sumo Deadlift High Pulls (53#/75#)
20 Weighted Burpees (25#/45#)(Must reach fully overhead to count)
300 Single Unders (Just Regular Jump Rope :))(Will do outside, if needed)
25 Chest 2 Bar Pull Ups (Any Style, But MUST HIT CHEST)
50 KB Swings (25#/35#)
15 Shoulder 2 Overhead Anyhow (145#/105#)(Push Press, Push OR Split Jerk All Accepted)
5 Full Hill Sprints Behind CFH (Both Hills, All The Way Up & Down)
... The workout concludes only after you run back into the gym from behind the building after the 5 hill sprints...
We will stagger start this into groups of 5-6 every 3 minutes or so depending on how big classes are...
POST ALL RESULTS TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
12 comments:
53# for 10 rep max
17:38 (45# Sumo, blue band, 53# for push jerks)
43# for a 7 rep max
19:30 (45# sumo, fat green band, 25#kb, 63# for push jerks)
Excellent wod - I'm already feelin' the love (and it hurts)!
#125 10 rep max
18:07 Rx'D
Freaking awesome!!
95# 5 rep
19:40 (SDHP 63, KB 25, OH 95)
140# (150x 7)
17:08 rxd (thanks for the push Brandon!!)
68# x 10
18:50 rx'd
45# x 10 reps
19:40 (45 sumo, 25# burpee, 25KB, green band pull up,65# jerk)
Pumped I even finished that beast!
Kate
43x5
DNF/35#/15#/BRP-kip/37 KB swings
140# x 9
18:20 Rx'd
95# x10
dnf, all rx'd except 135# overhead x 6
Got thru #7 push jerks (53#), green band for CTBPUs. (done on 9/3/12 open gym)
17:27
Blue band pull ups
95# jerk
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