Tuesday 23 April, 2013

By 04/22/2013 wod

What will you show off next time someone asks you, “Do you even lift?”

[youtube]https://www.youtube.com/watch?v=kyOWj-ZZNc4[/youtube]

-Mark

All Levels

Strength

3×5 Back Squat @ 85% 3RM or based on 90% of 1RM
*that means 85% of your 3RM Back Squat OR 85% of 90% of your 1RM Back Squat if you do not have a 3RM

Gymnastics

5 Rounds Not for Time of:
10 Strict Chin-ups (+5-15lbs)
0:10’s L-sit Holds in the rings or on parallettes

Conditioning

5 Rounds for Time:
10 Push Press 135/95lbs
40 Double unders
15 KBS @ 24kg/16kg

Level 1

Strength

3×5 Back Squat @ 85% 3RM or based on 90% of 1RM
*that means 85% of your 3RM Back Squat OR 85% of 90% of your 1RM Back Squat if you do not have a 3RM

Conditioning

5 Rounds for Time:
10 Push Press 135/95lbs
40 Double unders
15 KBS @ 24kg/16kg

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