2014-07-28

MONDAY WORKOUT

Gymnastic Strength 15 - 20 Minutes
Strict Pull-ups
5 - 3 - 1 - 1 - 3 - 5 (6 - 4 - 2 - 2 - 4 - 6 if using bands)

*This will be similar to last week, the difference being: this week there is no Chest2Bar requirement, just get your chin over. Go as heavy as you can, but try not to miss any reps.


Then...


4 Rounds For Time:
250m Row
L Hold for 25 Seconds (hang from rig in an L Sit... let's work that grip)
15 Good Mornings (44/33... just the bars)

**7 Minute Cut-off**


11 comments:

Jordan said...

100.5# pullup
3 rds

Darren said...

70# pullup
2rnds + :10 L-hold

RF said...

I managed (barely) a 20# pullup.
2 rds + 11 L-holds

feels great to be back!

Anonymous said...

Pull-up: 70#
Workout: 2 rounds + 20 sec. L-hold

Brendan

Lisa Dempsey said...

Rachel and I did a partner workout at Harbor City CrossFit in Melbourne, FL. For max effort--3 min. of shared work and 1 min. rest:
Goblet squats: 35# KB (Rach 26#)
KB swings: 35# KB (Rach 26#)
Burpees
T2B (Rach K2E)
G2O 55#
186 reps

Harbor City has a huge facility and they were nice, but lacked the coaching excellence and attention we are used to at Hydro. We were surprised when the coach joined the workout instead of coaching.
The warm up was no where near what we do. It was a good WOD, though.

Anonymous said...

Dave
pullup 63# pr
2rnds + all L sits

Chris Daniels said...

70# pullup
2rds + 5sec L sit

Colin McDermott said...

88#
2 rds + 10 sec L-sit (rx)

John Dunn said...

70# pull up PR
2rds + 9 Good Mornings rx

Emilie Goldsberry said...

Where all the ladies at?
15# PU x 1
2 rds + 3 GMs (knees up on holds)

Rachel said...

8# PU x1, all others no band
2 rounds plus row on 3rd round