Max rounds and reps in 5 minutes of each of the following:
10 Strict Dips (ring or bar)
10 True Push Ups
Rest 3 minutes…
5 Strict Pull Ups
10 Banded Pull Aparts
Rest 3 minutes…
Hollow Isometric Hold (30 seconds/30 seconds rest)
Perform 5 burpees as a penalty during the rest period for every time you have failure during isometric hold
Strength:
Bench Press 2-2-2-2-2 (resting 2 minutes between sets)
One Arm DB Row 3 x max reps
Compare SWOD and add load to HERE
Top Ten Movements To Build Muscle
“Life Strategy from an Old Man”
So don’t worry about tomorrow, for tomorrow will bring its own worries. Today’s trouble is enough for today.~Matthew 6:34
BP – 85/95/95/95
WOD – 3 FULL + 3 push ups; 5 full
BP 85/85/85/90/90
WOD 4 Full (30 sec holds instead of dips)+ 5 push ups/ 4 Full
BP 315/320/325/325/325 (Fail last rep last 3)
BP @ 135lb x 5 sets
WOD: 4 full/5 full(blue band for pullups and dips)
88 MedBall Chest Passes
BP 95×5
WOD 3 full+5 dips+4push ups (strict dips)- 4 full+3 pullups(blue band)
BP 205/205/205/185/185
3 full+5/ 4 full, 85 20lb MB chest
BP: 95/105/105/105/105
WOD: 4 full +5 pullups (strict w/blue) 2 full +10 pushups +5 dips (had to go to green band on dips….arms busted )
BP 225
4full + 4 / 5full + 10
BP 275/285/295/295/295fail
WOD 5 full, 5 full no bands
BP 85×5
WOD 4 full +5 pullups/ 4 full
BP- 195/205/210/215/225(fail)
WOD- 5 full+3 p.u/6 full
BP 225 x 5
5 full +3pu and 6 full
BP 225 x 5
5 full+2pu and 6 full
SWOD: 275/280/285/290/290
WOD w/20lb vest: 4Full + 2reps/ 4Full + 7reps