Saturday, 4/9/11
W.O.D – For Time:
Run 400m
Tabata Squats
Run 400m
Alternating Tabata Push-ups/KB Swing 1.5/1.0
W.O.D – For Time:
Run 400m
Tabata Squats
Run 400m
Alternating Tabata Push-ups/KB Swing 1.5/1.0
25 min to complete 4 Plank Circles 4×10 Bicep Curls (each arm) 4×20 V-Up 4×20 Banded Tricep Pull Down 4×15 Hanging Knee Raises 2 sets of 21’s 5 min AMRAP Ascending Ladder 1 Rope Climb 2:1 5 KBS 53/35 2 Rope Climb 10 KBS 3 Rope Climb 15 KBS 4 Rope Climb 20 KBS…..
Every 1:30 for 6 sets (9min) 3 Tempo FS @ 40-50% 1 RM of FS Tempo = 5 second down, 10 second pause in bottom, explode up, 2 second pause at top *No bounce to get out of the bottom* “Grace” 30 Clean & Jerk 135/95 *12 min Cap* Work Skills in the remaining time.
20 min to complete: 3×10 single leg RDL (each leg) 3×10 Bent Over row 3×12 Single arm DB Power Row 3×12 DB Incline Lever Row 3×20 Shrugs “Christine” 3 RFT: 500m Row 12 Deadlifts 135/95 21 Box Jumps 24″/20″ *12 min Cap*
“DAN THE DESTROYER”
7PM class starts Wednesday night. Warm up: 2RDs at easy pace 1min Push Up Plank Hold 5 Push Up 10 Banded Pull Aparts 10 Banded Strict Press E2MOM for 12 min 6 Bench Press *Ascending weight throughout sets* For time: 3RDS 5 BMU (15 Pull Up + 10 Dips) 5 Power Snatches 155/105 3RDS…
Skill Rope Climb W.O.D. – 12 min. A.M.R.A.P. 10 One arm D.B. Thrusters (5 each side) 45/25 1 Rope Ascent Rest two minutes…. Tababta sit-ups Watch various rope climbing techniques