Congratulations to Andrea, Paul, Ginger, and Rae for completing 'Fight Gone Bad' as Rx
Again, congratulations to Ginger who completed her first 3 muscle ups of her life this week... see below for the third muscle up captured on video!!
Run 400/ Row 500
3 kip attempts
5 pull up
then 3 rounds
10 kettlebell swing
10 second L sit
In a team of 4 you will row 4000 m
one person will row at a time
the remaining 3 team members will complete tabata (20 seconds of work followed by 10 seconds of rest) movements during the row
For example with teammates A, B, C, and D
A will row 1000 m
B will complete tabata pushups
C will complete tabata squats
D will complete tabata sit ups
after A completes the row, all members will rotate, with D going to the row.
each teammate will record his lowest number for each of the tabata exercises and it will be subtracted, in seconds, from the ultimate 4k rowing time.
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Congratulations to Ginger who competed her first muscle up last night!!
(Shame on Jeff who did not have the camera ready)
400m run or 500m row
5 Burpee Push ups
5 Right and Left arm Windmills forward
5 Right and Left arm Windmills backward
10 air squats
WOD: "Fight Gone Bad"
Three Rounds of:
Wall-ball 20lb/14lb, 10 ft. target (reps)
Sumo deadlift highpull, 75lb/55lb (reps)
Box Jump, 20" box (reps)
Push-Press 75lb/55lb (reps)
In this workout you move from each of the five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Let's get you guys on the leader board!!
Jog easy 400m
10 pass thrus
10 good mornings pvc
10 good mornings, bar
In teams of 2, one person rows their body weight in wattage (concentrate on holding the same wattage and focus on good form) while the other person completes 3 rounds of Cindy. The person doing Cindy should focus not on speed, but full range of motion with correct movements. When the person finishes all three rounds of Cindy, the rower does 10 all out pulls for maximum wattage. This should be as hard as you can possibly pull for 10 pulls. Record Max Wattage.
Rest 2 minutes, Samson Stretch and switch.
Post weight to comments...Please be recording all your workouts in your notebooks! It's important to be tracking your workouts to see progress!!
15 air squats
15 kb swings
THEN: 10 Minutes of Double Unders like this:
Do one du then rest. Do two du's then rest. Do 3 du's then rest and so on...if you miss a du in a set, you must complete that set before you move on. Try to complete the ladder within 10 minutes.
Post round to comments.
Complete three rounds for time of:
40lb/30lb Dumbbell snatch, 21 reps, right arm
21 L pull-ups
40lb/30lb Dumbbell snatch, 21 reps, left arm
21 L pull-ups
Post time to comments.
These are squat snatches, not power snatches.
1 length, walking samson stretch
10 pass thrus
10 overhead squats
10 wall ball
10 kb swing
10 push ups
1 min. plank hold
Skill: Dumbbell Snatch
Five rounds for time of:
135lb/95lb Thruster, 15 reps
Post time to comments.
5 minutes of jump rope...1 min singles, rest 30 sec, 1 min running jump rope (alternate legs), 30 sec rest, 1 minute double unders (count reps), 30 sec rest, 1 min singles
Stretch in the 30 seconds of rest
5 pull-ups (dead hang)
5 ring dips
10 wall balls
10 slam balls
10 Good Mornings pvc
10 Good Mornings (bar)
Skill: Squat Clean
Load bars to WOD Weights for DL and SC
Complete as many rounds in 20 minutes as you can of:
245lb/170lb Deadlift, 9 reps
8 Muscle Ups
155lb/105lb Squat Clean, 9 reps
Rob Orlando 6 rounds, Elyse Umeda 4 rounds + 5 deadlifts (165lb deadlift/105lb clean.
Post rounds to comments.
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