3.3.2015

SAP_7711

SWOD

Bottom hold bench press 7×2@70%

FOR THOSE WHO NEED TO REST THEIR HANDS FROM THE TOES TO BAR YOU MAY SUB IN RING DIPS INSTEAD OF CHEST TO BAR PULLUPS

WOD

12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Cashout

Tabata Abs

Russian Twists 35/26

Plank

SPARTAN WOD OPTION

45 Minute AMRAP

Row 1000 Meters

50 Meter sled push 90/45 on the sled

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