WOD: For time: Three rounds of:
21 knees to elbows
21 1 1/2 pood Kettlebell swings (I substituted 55lbs dumbbell swings)
21 push-ups
21 3 rope climbs (I substituted 21 100lbs close hand pull-downs)
21 20" box jumps
21 back extensions
150 feet of walking lunges (I substituted 50 walking lunges each time for 150 feet)
I finished the WOD @ 42:33.
2 comments:
Hey John, Rack pulls help increase your deadlift. Rick made some jerk boxes that you set the bar on about knee level or below and you are only doing the end portion of a DL. The intent is that you do over your max DL so you get use to pulling that much weight. They are very taxing I'm usually sore for three days after. I found an example on youtube you can find many more. http://www.youtube.com/watch?v=tbI_jbrTEgo&feature=related
I've posted a couple of pics on our website you can see how the weight is set up high on the bar I think the latest was Michelle last week.
Thanks! I had noticed the boxes on your website but I didn't know their exact purpose. I thought it was something along those lines. Cool!
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