Tues. 5/17/2011 Week #9:
Rest 1-2 min. between sets
Weighted Pull-Ups x 100 break them up any way you need to complete them. Heavy!
Weighted Dips 20 x BW, 15 x 25lb., 10 x 50 lb, 5 x 75 lb (50 total)
Rest 30-60 sec. between sets
Ring Posterior Flyes 10 x 5
Heavy KB Swings Overhead 5 x 20 x 50-70 lbs. lbs.
Warm Up: 200x Double Unders - AQAP
WOD: Old School Pyramid - add 1x rep to EACH exercise, EACH round until at 10x, 20x, 30x, and 40x, and then return back to 1x, 2x, 3x, and 4x.
2x Push Ups
3x Sit Ups
4x Air Squats