Monday, July 13, 2009

14 July 09
Tuesday
Shoulder Press (All the percentages should be based upon 90% of your max.)
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
75% x 5 reps
85% x 3 reps
95% x 1 or more reps

For time:
200 meter run
20 pullups

200 meter run
Rope climb 30 feet

200 meter run
20 pullups

200 meter run
Rope climb 30 feet

200 meter run
20 pullups

200 meter run
Rope climb 30 feet

200 meter run
20 pullups

200 meter run
Rope climb 30 feet

Finish with 10 minutes of stretching.
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Posted by makutdaf at 8:07 PM
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5 comments:

Anonymous said...

So there is no question tomorrow. The ropes at ECCF are 15 feet therefore two rope climbs.
Right Mike??
Kate

July 13, 2009 at 10:35 PM
Anonymous said...

Katie, you are correct. Mp

July 14, 2009 at 6:29 AM
Anonymous said...

Press 130 x 7
Wod: 14:30
MP

July 14, 2009 at 9:15 AM
Anonymous said...

After 43 some minutes stopped keeping time and I still didn't RX...not a good feeling. This WOD sucked for me!!
Katie

July 14, 2009 at 6:15 PM
Anonymous said...

Although I didn't complete because I had already done a nasty WOD this AM in the nom....I loved it! Very good combo...love rope climbs and pullups!

Jackie

July 14, 2009 at 10:54 PM

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