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Wednesday 10012014

30
Sep

Wednesday 10012014

8am doing work.

8am doing work.

Fitness:

A.) 10-15 min Kipping pull-up practice

Bar muscle up practice

EMOM – 10 min

1st min – 5 kipping pull-ups (focus on technique)

2nd min – 30-40 sec plank hold

B.) 4 Rounds – 4 min to complete

10 Max Height WB’s (during first min)

500M Row (-10 sec each round) (during min 2-4)

Performance:

A.) 10-15 min Kipping pull-up practice

Bar muscle up practice

EMOM – 10 min

1st min – 5 kipping pull-ups (focus on technique)

2nd min – 30-40 sec plank hold

B.) 4 Rounds – 4 min to complete

10 Max Height WB’s (during first min)

500M Row (-10 sec each round) (during min 2-4)

***Try to do wallballs higher than normal.

Do singles if needed. Remember

it’s not for time.***

Competitor:

A.) 10-15 min Bar muscle up practice

EMOM – 10 min

1st min – 2-3 bar muscle ups

2nd min – Bike (medium pace)

B.) 4 Rounds – 4 min to complete

10 Max Height WB’s (during first min)

500M Row (-10 sec each round) (during min 2-4)

***Try to hit at least 12ft high***

4 Responses

  1. Susan

    A. Blue and Red bands. Michael’s help on stringing them together helped so much. I actually was able to string some together.
    B. Done. 14# WB. Not sure on the exact times for rows. I know the first one was 2:25. Pretty sure the second was 2:23 and the other two were around the same. I was rowing hard and trying my best. Tough workout.

  2. Susan kian

    Bar MU practice, got a few very helpful tips they got a bit better but I don’t string them together very well.

    Emom with bike and MU-done. Very tiring!

    WOD with 14lb wall ball and rowing. Rowing got icky. Ick.

  3. Paul Bye

    Performance
    A. Kipping practice – Nic’s pointer on pushing back harder did help. Still can’t really get more than one, that’s probably coordination.
    B. Completed, WB @20#. Aimed for the metal electrical conduit up on the wall. Rows were a consistent 1:55-1:59 per round.