Monday, October 3, 2011

WOD 'Em Up.

MONDAY Strength Chin-ups & Ring Push-ups 4 sets of max reps. Complete chins and move immediately into push-ups. Rest 2 minutes in between sets.

Conditioning As many reps as possible in 5 minutes: 30 Wall Ball (#20/15) 30 Kettlebell Swings (#55/35) 30 Box Jumps (24"/20") 30 Toes to Bar 30 Double Unders

Rest 2 Minutes

Then as many rounds and reps as possible in 10 Minutes: 30 Wall Ball (#20/15) 30 Kettlebell Swings (#55/35) 30 Box Jumps (24"/20") 30 Toes to Bar 30 Double Unders

*Get through as many reps as possible in the first 5min, rest 2min, then get through the sequence in 10min. If you finish, begin a second round. Count total reps for overall score.

Mike competes in the Windy City CrossFit Weightlifting Meet