2014-07-21

MONDAY WORKOUT

New On Ramp starts up tonight at 7:30pm if you're interested in see what Crossfit is all about!

For those who already are with us here we go...

STRENGTH:
STRICT Chest 2 Bar Pull Ups
5-3-1-1-3-5
(6-4-2-2-4-6... If you need to use band assistance)

Try to build up to a hard set of 1 OR 2 then push to beat your weights from the initial build up to that 1RM when you do the last two sets

Have 15-20 minutes to complete these sets...

WORKOUT:
Perform as many rounds as possible in 5 minutes:
10 Pull Ups (Any Style)
10 Wall Ball Shots (14#/20#)
10 KB Swings (35#/53#)

These rounds should be short and fast so scale reps to 8s OR 6s if you need to...

See if you can break 5 rounds on this one!

POST YOUR BEST WEIGHT AND TOTAL ROUNDS TO COMMENTS

6 comments:

Darren said...
This comment has been removed by the author.
Darren said...

pull ups: bw-44#
work out:
pull ups(10 reps), wb(25# @8 reps), kb(70# @ 6 reps)
3 rounds + 2 swings

Anonymous said...

pull ups 44#
wod 3rds rx
dave

Colin McDermott said...

40#
3 2/3 rounds

Rachel said...

Pullups- did 2 with 5# plate, rest no band and purple band

WOD- 2 rounds + 10 WB Rx

Rachel said...

Pullups- did 2 with 5# plate, rest no band and purple band

WOD- 2 rounds + 10 WB Rx