Saturday, December 22nd, 2012

9am: Test Yourself

Choose at least one challenge from each catagory. Rest as needed between exercises. If you think you may have a chance at beating a gym record, make sure to have a trainer watch you to call it legit.

Gymnastic - pick at least one exercise from the following four catagories and perform max reps:

Pushups (strict or ring pushups)

Pullups (butterfly, kipping, strict, weighted, band or L-pullups)

Dips (or ring dips)

Muscle-ups

Metcon - pick one of the three:

Row (500m, 1000m or 2000m, timed)

Run (400m or 1 mile, timed)

Double-unders (max reps without tripping)

Weightlifting - pick an exercise from the following three catagories for a new 1 rep max:
Push (Bench Press, Press, Jerk)
Pull (Deadlift, Clean, Snatch)
Squat (Back Squat, Front Squat, Overhead Squat)

10am: WOD

21-15-9 reps, for time, of:
Deadlift (225/153)
Front Squat (135/83)

You must use one barbell throughout the WOD.
- Men will use two 45's on each side for the DL's, then strip down to one 45 per side for the FS's.
- Women will use 25's and 35's on either side of a 33lb barbell for the DL's, then strip the 35's for the FS's.
Post time to comments.