"The two kinds of people on Earth I mean,
Are the people who lift, and the people who lean.
Wherever you go, you will find the Earth's masses
Are always divided in just these two classes.
And, oddly enough, you find too, I ween,
There's only one lifter for 20 who lean.
In which class are you? Are you easing the load
Of overtaxed lifters, who toil down the road?
Or are you a leaner, who lets other share
Your portion of labor, and worry, and care?"
Ella Wheeler Wilcox 1850-1919
1)
2-4-6-8-10
DB Row w/ 100#
2)
Weighted Close Grip Pullups
10 - no weight
8 - 25#
6 - 35#
5 - 45#
4 - 70#
4 - 90#
3 - 110#
3)
Jumping Pull-Up Burpees (in the squat cage) w/ 20# vests on
6 rounds of 10 pull-up burpess (rest 1 minute inbetween rounds)
You must beat your previous time each round (penalty 5x315# deadlift)
4)
21-15-9
Back Extension flys +
V Sit-ups +
Seated Preacher Curl
1 comment:
At the outset of the workout there where suppose to be two teams preforming this workout. One team was going to complete 6 rounds of 10 pull-up burpees each in the fastest time possible. Then the other team would go and try to beat them. But for some reason unknown to the group the fourth person did not show up for the workout. So the WOD was modified. Each person would complete 10 pull-up burpees with a 20# vest on in the fastest time possible x 6 rounds (then rest 1 minute). After the rest they would go again trying to beat the time it took them to finish the previous round's time. Stuart, Chris, and Eric all completed the WOD without any fouls. The rounds took under 30 seconds each - it was intense and fast.
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