Wednesday, February 26th, 2014
Time for another TCF Top Dawg throwdown! Today it's WOD #2. Go hard and have fun!
And speaking of fun....this should make you laugh.
Workout of the Day
2014 Top Dawg WOD #2
12 minute AMRAP
100 Single Skips
10 Deadlifts (155, 100)
10 Box Jumps (24, 20)
Yes, they are single skips. No extra credit for double-unders. Each deadlift starts from the floor and ends with hips extended and shoulders behind the bar. No bouncing off the floor. Box jumps can be step ups if need be. Regardless, you must start with both feet on the floor for each rep and finish with hips and knees open while standing on the top of the box.
Skill (if you have time):
Weighted Dips and Pull Ups - using 70% of your 1 rep max (or estimated equivelent), alternate movements and complete sets of 2, 5, 3 and 4 reps for each. This is not for time, but don't rest any longer than you have to.
QUOTE: "In the end, it's extra effort that separates a winner from second place. But winning takes a lot more than that, too. It starts with complete command of the fundamentals. Then it takes desire, determination, discipline, and self-sacrifice. And finally, it takes a great deal of love, fairness and respect for your fellow man. Put all these together, and even if you don't win, how can you lose?" - Jesse Owens