9/26/13 WOD

swansonpyramid

Strength: Bench press, and we’re gonna do a fun little pyramid of them…

  • 12 @ 40%, rest 1 minute
  • 10 @ 50%, rest 1 minute
  • 8 @ 60 %, rest 1 minute
  • 6 @ 75%, rest 1 minute
  • 12 @ 60%, then, as soon as  you’re done with the last bench press
  • max effort push ups as a little finisher for you.

WOD:  CF and Beginners: 10 Minute AMRAP of

  • 5 pull ups
  • 10 push ups
  • 15 squats

WOD: Enduros: 10 Minute AMRAP, with a 400 M. buy in,

  • 3 pull ups
  • 6 push ups
  • 9 squats

WOD: Competitors: 10 Minute AMRAP of:

  • 5 HSPU
  • 10 Pistols (alternating legs)
  • 15 Pull ups

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