18 August 2015 – 30 On||30 Off

Strength
Bench Press
1×8 65% (40kg)
1×6 75% (45kg)
1×4 85% (50kg)
1×4 90% (60kg)

WOD
30s work || 30s rest
4 Rounds at each movement then rotate to next movement.
Continue till all 4 movements are done (4 rounds per movement.)
1. Assault Bike for calories
2. Wallballs (20,14)
3. Pull ups
4. Ring Dips

Score: 137 (Jumping Pull-ups)

Score breakdown:

  1. 15 | 15 | 13 | 12 :: 55
  2. 12 | 12 | 12 | 12 :: 48
  3. 5 | 5 | 4 | 4 :: 18
  4. 5 | 4 | 4 | 3 :: 16

  
 

 

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s