Come in and beat some old records and loosen up some sore legs along with making other stuff even sorer :)
STRENGTH:
Weighted Pull/Chin Ups
5-5-5-5-5
(Start with a light to moderate weight and work to a maximal weight by the final set... Perform the same thing with bands, if needed... Start with a thicker band and quickly move to as hard of a band as possible for the full 5 reps... No broken sets... All five in a row to count the set)
20 minutes for the Strength section...
WORKOUT:
High Knee Jump Rope (Basically singles while running in place :))
100-80-60-40-20
AbMat Sit Ups
50-40-30-20-10
Hand Release Push Ups
25-20-15-10-5
(15 minute cutoff)
No rep scaling allowed on this one... Just get as far as possible... Can go to regular singles, if needed... AND... No knee push ups, scale to an elevated barbell if you need to scale...
POST YOUR PULL UP RESULT AND YOUR TIME FOR THE WORKOUT TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
10 comments:
Skinny olive green band for chin ups
13:53 RX'd for WOD- First time finishing a workout Rx'd with no scaling :)
Med blue/thin purple
DNF 413 reps, PU w/bar @7.5
pullups 5@35#, 4@40#
wod 11:23
Dave
C2B pullups: 5 bodyweight/5 @ 5#/3 @ 10#
Wod: DNF, completed 16 of the 20 situps
Pushups... they make me feel so alive! :/
Green & thin purple
DNF, 478, 18 of 20 situps.
88# x4
70# x5
80# x4
75# x3
13:07
strict pullups/last set 1 1/2 with 10#. 14:43
Em--nice going on your effort!!
53#
11:26
Pull ups with green band.
472 reps.
58# x 4
63# x 3
10:55
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