WOD: 12.10.14

There are powers inside of you, if you could discover and use, would make of you everything you ever dreamed or imagined you could become.

Orison Swett Marden

IMG_5766

 

Max Effort Lower Body:

Fitness: 

Max Effort Lower Body:Box Squat with banded KBs 1RM

WOD:

Max reps shoulder press, (95/65 lb.)
Max time L-Hang
Max reps shoulder press, (75/55 lb.)
Max reps strict pull-ups
Max reps shoulder press, (65/45 lb.)
Max reps kipping pull-ups
Max reps shoulder press, (45/35 lb.)
Max time hollow body hold on the bar

Rest no more than 2 minutes between exercises.

Performance: 

Max Effort Lower Body:Box Squat with banded Kbs and heavy chains 1RM

WOD:

Max reps shoulder press, (135/95 lb.)
Max reps L-pull-up
Max reps shoulder press, (115/75 lb.)
Max reps strict pull-ups
Max reps shoulder press, (95/65 lb.)
Max reps chest-to-bar pull-up
Max reps shoulder press, (65/45 lb.)
Max reps pull-up

Rest no more than 2 minutes between exercises.

 

 

L-Hang Pull Up Progression