Monday, January 6, 2014

Ben's WOD 1/6/14

A.M.

Warm-up:

800m row
dynamic stretching/mobility

Tabata:

12 rounds of:
Ring Roll-outs
Superman holds

Strength:

Find 1RM clean

145#

couldn't stand 155# up, need to work on my front squats

P.M.

Warm-up:

Stretching/mobility

Strength:

4 sets of Ring Dips
4 strict + kipping until failure

WOD:

13.2
AMRAP (10 minutes)
5 Shoulder to Overhead
10 Deadlifts
15 Box Jumps

total: 6 rounds + 5 S2O + 10 Deadlifts + 14 Box Jumps (one box jump short of 7 full rounds)



No comments:

Post a Comment