Mon, Jan 31

Warm Up

500m Row

3 Rds

10 Ring Rows

15 Pass throughs

15 Ovhd Squats (PVC)

10 Back Extension

This will be a light week, with no specific strength exercises. The intent is recovery so you can bring it next week (heavy week)

WOD #1

Death by pullup

1 pullup the first minute

2 pullups the second minute

3 pullups the third minute

....and so on until you cannot complete the required pullups in one minute

WOD #2

Tabata-20 seconds of work followed by 10 seconds of rest:

-Squats

-Situps

Complete 8 rounds of squats (4 Minutes) then 8 rounds of situps (4 Minutes). There is no added rest between exercises.

Post number of rounds completed for WOD #1 and lowest tabata score for WOD #2

RESULT

    WOD 1 = 12 rounds RX

    WOD 2 = 15 squats, 11 situps

My forearms were burning and felt HUGE after the pullups. And right above the knee on the inside of my thigh it burned like a mo-fo during the situps!! Good wods though.

Jason & Carey doing 'Death by Pullups'