Archive for May 11th, 2012
Thursday
Friday, 11 May 2012 23:09
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Wellness
(A)
Ring Holds
4 attempts aiming for 10-20 seconds (rest 90 seconds)
(B)
For Time Complete:
- 25 Hanging Knee Raises
- 50 Plate Jumps
- 100 Mountain Climbers
- 200M Run
Fitness
(A)
Ring Dips
5 x 6-8 (use a band if necassary, but hit full ROM)
(B)
For Time Complete:
- 25 Knees-to-Elbows
- 50 Double Unders
- 100 Mountain Climbers
- 200M Sprint
(C) Rest 3-5 minutes then,
Complete at least 5 minutes of either rowing, running, or biking at a moderate pace.
Competition
(A)
Snatch Balance
50% x 1 x 2
60% x 1 x 2
75% x 4 x 1
(B)
Weighted Ring Dips
4 x 6-8
(C)
Reverse Tabata Deadlift Hold
* 10 second hold, 20 second break. Fellas=315, Ladies=225.
(D)
For Time Complete:
- 25 Toes-to-Bar
- 50 Sit-Ups
- 100 Double Unders
- 200M Sprint
*Everyone stretch your calves and hammies after the WOD.
Wednesday
Friday, 11 May 2012 22:30
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Wellness
(A)
Box Squats
2, 2, 2, 2, 2, 2
(B)
Band-Assisted Chin-Ups
5 x 6-8 (rest 1 minute between sets)
(C)
Test: Max Rep Air Squats in 90 seconds.
Fitness
(A)
Box Squats
2, 2, 2, 2, 2, 2
(B)
Chin-Ups
5 x 6-8 (add weight if possible)
(C)
Test: Max Rep Air Squats in 90 seconds (Make sure to hit full ROM!)
Competition:
(A)
Box Squats
2, 2, 2, 2, 2, 2
* Rest 30 seconds after each set then complete a set of ring to hip pull-ups (6-10)
(B)
Weighted Chin-Ups
5 x Max Reps (#25/#10)
(C)
Test: Max Rep Unbroken Wallballs (Cannot stop, must be catch and go. Hit your target for rep to count!)
*Everyone ends with at least 5 minutes of mobility work.
Happy Birthday Luis!
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