Warm up:
1 min Pullup hold
1 min squat hold(hold squat just below parallel)
1 min handstand hold
1 min pushup plank hold
1 min frog stand hold(http://www.dragondoor.com/articler/mode3/229/)
Note: holds do not have to be 1 minute straight through, 5,10 or 20 second holds are fine, rest for a few seconds and go at it again, simply try to get 1 minute of total time held. If 1 minute of cumulative time is impossible, aim for 30 seconds.
Loading work:
-10 reps of weighted kettlebell swings-simply practice heavier kb swings
-1-1-1-1-1-1-1 Push press skill work at low repetitions. Find Max push press, while learning the skill of the push press.
WOD:
3 rounds
10x45# push press
10x30# kb swings
10xabmat situps
Post time to comments.
Please note: Keep the warm up Under 15 minutes, Loading under 15 minutes, and wod should be in that 5-10 minute range. You should be finished in under 45 minutes if you allow 5 minutes for stretching at the end.
3 comments:
Tania: 5:25 as rx'd
Warm up
handstand hold, pullup hold, squat hold, 18#kb waiter walks, frog stand hold.
1x55# push press
1x65# push press
1x75# push press, pr!.
6x18#kb snatch - each arm
2x30#kb snatch - each arm
6x53#kb swing
6x62#kb swing
6x70#kb swing
I did 30 muscleups for time.
time: 6:18
Warmed up with:
30# weighted pullup hold
frog stand hold
handstand hold
53#,30# waiter walk
10x53# kb press, each arm
6x62# kb press, each arm
2x70# kb press, each arm
we did similar warmups.
1 minute holds of pullups, squat, push ups, handstands, and frog stand
skills: worked on bow staff, num-chucks, that sort of stuff
1x1x1x1x1x1 push press up to 165 for me, 70 for ang.
kb swings: 53 lb x 20 for me, 39lb for ang x 10, 53x5 times for ang.
wod for Ang, 3 rounds:
10 45lb push press
10 ab mat sit ups
10 10# dumbell swings
time of 6:39? +/-?
wod for Berb, 3 rounds:
10 - 95lb push press
10 ab mat sit ups
10 - 53lb kb swings
time of 4:23
the push press was challenging for me, next time i'll beef it up. it was taxing half way through.
Post a Comment