Do Sumo Deadlift High Pulls.
If you don't have a rower substitute sumo-dealift high pulls (sdhp) with 45 pounds for men and 30 pounds for women. Take the bar from mid shin to under your chin--"shin to chin."
2K row = 200 sdhp's, 1K row = 100 sdhp's, 500 meter row = 50 sdhp's
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WOD: May 17th, 2010
Row 15min - (1min @ moderate pace, 1min @ hard pace, 3min easy pace) x 3sets
Moderate: 1:50-1:55/500m
Hard: sub 1:40/500m
Easy: 2:05-2:13/500m
+
Tabata Box Jumps - 20" (20sec on, 10sec off)
Reps: 79
Mike asks me to complete more than 100 reps on the box jumps. After the rowing i pushed to get 79...maybe i should do rowing in the morning and the box jumps in the pm. :) kidding, just work harder you tall, skinny legged guy!!!!
thanks for the pep talk.
out
A1. DB Split Squat,10/leg x 3 sets
20/5lbs, 20/10lbs, 20/15lbs
A2. Band Chin-ups AMRAP x 3 sets
10/8/7
B1. DB Walking lunge, 10/leg x 3 sets
20/15 lbs per, 16/20 lbs per,20/ 20 lbs per
B2. Band Chin-ups AMRAP x 3 sets
8/6/7
Improved a bit on chin-ups, but the split squat still is not pretty.
May 17, 2010
Thrusters 10/10/10/10 115lbs
Chin-ups 20/20/20/20
A1. Split Squat @30X0 10-15/legx 3sets use post
15/15/15
A2. Band Chin-ups AMRAP x 3sets
10/7/8
B1. DB Walking lunge@2010,10/leg x 3 sets
20/15,20/15,20/15
B2. Side lying powell raise @4010, 8-12/arm x 3 sets. 12/2.5,12/2.5,10/2.5
C. seated DB external rotation 8-12 x 3sets
Could not do this one today as I had to go and try to golf.
My legs were already pained from this same workout on monday (slight difference). Good work Arti.
WOD: FOr Time
1000m row
500 Skipping
100 Box Jumps 14inch
Time: 15.26
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