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December 31, 2013

January 1, 2014

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

3:00 rest

4×4, heavy weights.

4 rounds, 4 reps each. 175# benchpress + 35# weighted pullup.

3:00 rest

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

10 pullups, 10 deadlift @ 135# oly bar, 10 benchpress @ 115# oly bar, 10 V-ups, 10 air squats.

9 pullups, 9 deadlift @ 135# oly bar, 9 benchpress @ 115# oly bar, 9 V-ups, 9 air squats.

8 pullups, 8 deadlift @ 135# oly bar, 8 benchpress @ 115# oly bar, 8 V-ups, 8 air squats.

Continue with pattern to 1 rep.

17:30 work.

Recover:

2×2:30 wall sit

2 x 2:00 right + left plank

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From → Grind, Ladder, Repeat

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