Sorry this is so late... Back on vacation skiing with the student group from church in West VA. Gean put this together and I just posted so you guys would have a place to post results.
See you guys next Monday. Keep killing the WODs!
Warm Up
Stretch
400m run or 40 double
unders
10 pushups
2 rounds of
3
strict pull ups
5
hand stand pushups or wall walks
10
squats
Warm up on pull up bar and find
WOD weight
WOD
Five rounds for max reps of:
Bench Press
Pull-ups
Bench Press
Pull-ups
Notes
- No time limit
- Ideal bench weight for this WOD is body weight, but we’ll adjust as needed
- Once a round is started, then it needs to be completed as fast as possible. The transition from the bench to pull up bar should be quick
- Total number of reps is overall score. Save weight and total reps for comparison when we do it again
155# Bench
ReplyDelete1: 20+22 = 42
2: 15+15 = 30
3: 10+10 = 20
4: 8+10 = 18
5: 9+10 = 19
Total = 42 + 30 +20 + 18 + 19 = 129 reps
MVK Workout 01/02/14: 67 reps
ReplyDeleteRound 1 12 bench, 5 jump pull ups, 5 lat pulls at 100#s
Round 2 7 bench, 2 jump pull ups, 5 lat pulls at 100#s
Round 3 7 bench, 5 jump pull ups
Round 4 5 bench, 3 jump pull ups
Round 5 5 bench, 3 jump pull ups, 3 lat pulls at 100#s