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Wednesday 08132014

13
Aug

Wednesday 08132014

Amy

Amy

Fitness:

A.) EMOM – 7×2 Strict Pull-ups, add wt if needed.

B.) 15 min AMRAP

10 GI Jane

400m Run

<–> Leopard Crawl

Performance:

A.) EMOM – 7×2 Strict Pull-ups, add wt if needed. 

B.) 15 min AMRAP

10 GI Jane

400m Run

<–> Leopard Crawl

Competitor:

A.) EMOM – 7×1 strict muscle ups or 7×3 strict muscle up progression with

bands hanging from rig. See Demo Vid here.

B.) 15 min AMRAP

5 burpee muscle up or 10 burpee C2B

400m Run

<–> HS Walk

***Scale HS walk to 1 length if needed or 10 shoulder touches in HS against wall***

C.) If did not HS walk in WOD 15 min HS walk practice

D.) 250 double unders for time 5 burpees on the top of every minute 

 

 

3 Responses

  1. Susan kian

    So sad I worked late! I was looking forward to this workout! Perhaps I can make it up on thurs or sat! 🙁

  2. Staci

    A. Worked on strict MU progressions with banded rings (thick blue band. Sat on 35# plate).
    B. 2 rounds + (2 MU+6 C2B Burpees: shoulder was hurting on MU, so stopped) + 2 laps
    ***Did 10 shoulder taps each round. This is the first time I’ve EVER been able to do shoulder taps!!! Thanks for the tip on keeping my feet together Nic. Once I got the hang of them and turned off my brain, they went really well!!!
    C. Skipped
    D. 4:54

  3. Mark Michalski

    A. completed all w/out bands – used 8# med ball for added weight on last set of 2
    B. 3 rounds plus 10 GI’s…VOMIT! This one really kicked my butt.