STRENGTH/ENDURANCE: Depending on ability...
Perform TWO sets of CHIN UPS up to 2-3 reps BELOW failure (Perform each set on a 4:00 clock)
* The goal is to get at least 8+ reps for Women & 12+ reps for Men per set OR around 85-90% of the number you tested out at on August 27th... Check back to see what you got... Assuming you posted your result to comments :)
WORKOUT: 12 Minute Cutoff
Double Unders (Sub: Lateral Line Jumps x2)
Hand Release Push Ups (Knees Permitted, But DON'T SNAKE UP!)
KB Swings (35#/53#)
21-18-15-12-9
POST WOD:
Wall Slides - 2 Minutes Continuously
POST ALL RESULTS TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
5 comments:
8 pull-ups both times (red band)
9:22 25#
10:49 rx'd
5/4 pull ups green band
JK - 13 with green band
11:48 with 35#
8/7 Chin ups w/blue,red
9:43 lateral/knee/25#
11 Chin ups w Green,red
10:38 lateral/knee/53#
Roger
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