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This is for Kelsee Bone :)

Wednesday, May 2, 2012

Blacksheep Workout of the Day May 1

WARMUP:
Close grip bench press.  12, 10, 8, 8 reps each set
paired with
Ring rowsas many as possible until 1 rep before failure.

WORKOUT:
“REGIONAL WOD #6″
 Three Rounds for Time
7 Dead Lift #345/225
7 Muscle Ups
Then…
Three Rounds
21 Wall Balls 20/14# to 10ft
21 Toes to Bar
Then…
100ft Farmer Carry (2- 100/70 DB)
28 Burpee Box Jumps 24/20″
100ft Farmer Carry (2 100/70 DB)
3 Muscle Ups

1 comment:

  1. Becky Blacksheep
    warmup: bench press #55, #55, #65, #65

    workout modifications:
    deadlift 165 lbs
    sub 3 pullups and 3 ring dips X 3 for 7 muscle ups
    toes almost to bar
    farmer carry 50 lb dumbells

    time: 31:10

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