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December 27, 2013

December 27, 2013

Warmup:

4:00 rowing, 1:55/500 pace

3 rounds:
5 wall squats
10 air squats
10 pushups
5 pullups
10 deadlifts w/ (2) 30# dumbbells

7:30

3:00 rest

Then, WOD, redux Sunday, minus rowing (bad for feet).  Much easier.

10 pullups, 10 deadlift @ (2) 45# DB, 10 benchpress @ (2) 45# DB, 10 V-ups, 10 bicep curls @ (2) 20# DB.

9 pullups, 9 deadlift @ (2) 45# DB, 9 benchpress @ (2) 45# DB, 9 V-ups, 9 bicep curls @ (2) 20# DB.

8 pullups, 8 deadlift @ (2) 45# DB, 8 benchpress @ (2) 45# DB, 8 V-ups, 8 bicep curls @ (2) 20# DB.

Continue with pattern to 1 rep.

17:37 work.

Recover:

2×2:30 wall sit

2 x 1:15 right + left plank

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From → Grind, Ladder

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