Work up to a 5 RM.
Strict Pull-ups
3 x max reps
3 min rest between sets
For both movements, compare to 02/07/10.
15 min AMRAP of:
Max reps push-ups
100 yd sprint
(Courtesy of CF Football)
Begin all sprints directly from the push-up position.
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Kiley - Air Force WOD (02/21/10)
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1 comments:
Deadlift
45-5
135-5
225-5
225-5 (long break after previous set)
315-3
405-2
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450-5 (5 rep PR)
Strict Pull-ups
16
9
5
I was pleased with the deadlift, and it felt really solid. For the pull-ups, the 1st set was an improvement by 1 over the previous time, and the last two sets were both 1 less than last time . . . overall, a bit of a disappointment.
It was late, and I was tired, so I didn't do the metcon. Perhaps I was just a wimp.
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