2014-10-27

MONDAY WORKOUT

Lets have some fun with a new twist on some common movements and the return of THE BIKE!

STRENGTH:
1 Weighted STRICT Chest 2 Bar CHIN Up
1 Weighted STRICT Chin Above Bar CHIN Up (Same weight as Rep 1, NO DROPPING)
1 L-SIT CHIN Up (Drop the weight WITHOUT letting go of the bar and perform this one)
* 5-7 sets for MAX LOAD

(12-15 minutes ONLY!)

WORKOUT:
Working for 1:40 for MAX CALORIES/REPS, then REST/TRANSITION for :20 perform the following just ONE TIME through:

#1 - Calories on the Bike
#2 - KB Swings (35#/53#)(All the way overhead on this one!)
#3 - Knees 2 Elbow (NOT TOES 2 BAR :))
#4 - Alternating DB SPLIT Jerk (30-40's/45-55's)(You MUST split & ALTERNATE each rep)
#5 - Calories on the Rower

Really focus on the split distance and recovering fully with the DBs and solid rib and lower back position on the Swings and Jerks!

We will stagger TWO NEW ATHLETES into the bike every 2 minutes until everyone is through on this one so we stay in the proper order listed for the workout...

POST YOUR BEST WEIGHT & TOTAL REPS FOR THE WORKOUT TO COMMENTS

8 comments:

Anonymous said...

chin ups 60#
wod 130 reps (kb53#,split35#)
Dave

Eldon said...

35# chin ups
157 reps 50# db

Lisa Dempsey said...

10# chin ups
128 reps (20# DB and 26# KB--glad I went a little lighter for this WOD. Crazy stuff working with independent weights for the jerks. Dempsey = Weeble wobble.)

Dave--4:30 class was talking about your 60# chin up epicness. Nice going!

John Dunn said...

70# chin ups CTB PR
142 reps 40# DB

Anonymous said...

thx lisa and 430 class

Colin McDermott said...

50# pull ups
152 reps (50# DB)

Rachel said...

10# chinups
105 reps (35/25#)

Darren said...

50# chin ups
104 reps (53#\40#)