2014-09-15

MONDAY WORKOUT

Fun with some alternative movements today!

But some basic strength first...

STRENGTH:
Weighted Strict CHEST 2 BAR CHIN Ups
5RM

Perform AT LEAST 4 sets, preferrable 5 sets on this one and you MUST touch your chest to the bar EVERY rep for 5 consecutive reps... You CANNOT drop off until you have completed 5 reps... If you miss one you can retry as long as you keep hanging on the bar...

Do just Bodyweight for your first set then add weight OR use whatever band assistance you need to get your chest to the bar, but remember this is STRENGTH work so you need to get some tough sets on this one...

15 minutes for this part...

WORKOUT:
1000m Row
100m Farmers Walk w/ DBs OR KBs (50-55#/60-70# in EACH HAND)
Accumulate 60 seconds of an L-Sit Hold Hanging from a Pull Up Bar
(8 minute cutoff)

The row should be 4 minutes & no more so scale the distance, if needed (or just pull harder :))...
Just to reiterate the farmers walk is with TWO DBs/KBs, not just one...
Try to get your legs as high as possible on the L-Sit hold, but you can bend them, if needed...

We will stagger heats of 6-8 every 4 minutes, as needed...

POST YOUR BEST LOAD AND TOTAL TIME TO COMMENTS

11 comments:

Colin McDermott said...

27.8#
7:09 rxd (3:47 row)

Crystal Stidham said...

5 @ 10# & 4 @ 15#
3:44 row, DNF (no more grip for L-sit holds)

Jordan said...

53#
6:25 rxd

Susannah Dunn said...

Red/orange band....woohoo!!!

8:00 or DNF. Had trouble tracking my L sit in my misery. 4:08 row (3 sec PR!)

CArla Vice said...

full time missed 5 seconds of my L sits
around 4:00 to 4:08 row not sure but i was off the row after Megan and before others.??
Was tough, BUt I liked it!

John Dunn said...

28.5#
6:42 rx (row 3:31)

Lisa Dempsey said...

John--AWESOME row time!

8#
7:45 rx KB and didn't put it down, got 45 sec. straight on L sit, then 15 sec. I really liked this WOD.

Leah said...

Red/orange bands
4:08 row
7:35 rxd

Anonymous said...

26#
3:41 row
7:45 wod
Dave

Rachel said...

5# for 2 sets of 3
7:50 rx
4:07 row

Brianne Kemp said...

green band for 5
4:01 row
8:00 - knee hang