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WOD Monday 7-10-06

Sunday, 09 July 2006

"Wish not so much to live long as to live well" --Benjamin Franklin--

APK Warmup

The workout will be broken into two 10:00 minute sections. For the first section alternate the following exercises, stopping short of failurein each successive set until the very end of the time period:

Pullups

Dive-Bomber Pushups

In the second section, alternate the next two exercises:

Russian Twist Or weighted russian twist, as needed

Back Extension

The idea is to perform as many reps as possible, alternating from one exercise to the next within the given time period. If you caught this workout the first time around, shoot for at least one more rep total for each exercise.

Post total reps per-exercise to comments. Compare to 5-18-06

Users' Comments

Display 6 of 6 comments

1. 07-10-2006 16:53

pkemmie wod stats:
PU: 5-3-3-3
DB: 3-2-2-3-2
RT: 28-30-15
BEX: 10-13

gearsighted

2. 07-10-2006 17:13

got up early today for a nice 30min/4 mile cross country run with the pops followed with push-ups/situps/planks

frosti

3. 07-10-2006 17:46

PU/DB: 6/7, 5/6, 4/4, 3/4, 3/4, 3/4, 3/3, 3/3, 2/2, 2/2, 2/2, 2/2, 2.5/2 = 40/45
RT/Bex: 12/24, 10/21, 7/20 6/18, 5/16, 5/16, 5/12, 6/16 = 56/143

Russian twists are in pairs, lt & rt
Pullups used 4 way alternating grip

soar

4. 07-10-2006 21:49

i was able to do this full workout but i took the upper body stuff nice and slow.

demon

5. 07-11-2006 01:32

Nice Demon!

I Started off at the gym with the Crossfit WOD which was 7x3 front squats. Ended the last set of three with 215, not terrible.

Came home and did the first half of this with a 20lb weight vest:
Pull-Up: 4-5-6-6-6-5
Dive Bomber: 6-7-8-7-7-8

gearsighted

6. 07-12-2006 04:26

only got to the first half

did pullups in sets of 5 and DB's in sets of 8 for 8 rounds plus 3PUs

m2.

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