Thursday, September 26, 2013
Friday Funday Fitness Workout #177
Day 82/112
FRIDAY FUN DAY!
3 Rounds of:
Max Effort Pull-Ups
Rest 20s
Rest 1 minute, then; Max Effort
Chin-above-the-bar Hang
Rest 1 minute, then; Max Effort
Straight-arm Bar Hang
Rest 3 minutes
Overhead Squat:
Max Effort at 75% 1RM
Rest 60s
Max Effort at 85% 1RM
Rest 60s
Attempt 100% 1RM
Rest 3 minutes
Then;
Max Effort in the following complex
3 Snatch Balance, 1 Overhead Squat @ 65% Overhead Squat 1 RM
INTENSITY:
AMRAP - 20 Minutes
100 Air Squats
100 DU
75 Sit-Ups
75 Push-Ups
50 Wall-Balls (20/14)
50 Burpees
25 Pull-Ups
25 Toes-to-Bars
RESET:
2 Rounds of:
12 Supermans
10 Sandbag Over-the-Back
2 Tire Flips
Labels:
air squats,
burpees,
charlie,
crossfit,
double unders,
kansas,
mobility,
overhead squat,
personal training,
pull-ups,
push-ups,
sit-ups,
snatch,
toes-to-bar,
wall balls,
weight loss,
wichita,
WOD
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