Day 89 Se 13/14
August 21st, 2013
WOD 121109:
http://theoutlawway.com/2012/11/08/121109/
Strength
1) Every 15 seconds for 5 minutes (21 total reps):
1 Banded Deadlift @ 50% Bar Weight + 20% Band Tension
Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 20% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO
2) 5X3 Bench Press – heaviest possible, rest 2 plus minutes.
Notes: All reps must be performed with the hips (ass) in contact with the bench.
Conditioning / Travel WOD (TW)
4 rounds of:
2 min. ME Row (TW: Run 400m @ 90%) for Calories
-rest 1 minute
1 min. Wall Walks
-rest 1 minute
Midline
1a) 3X20 “Strict” GH Raise – rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 3X20 UB GHD Situps – rest 60 sec.
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