1) STRETCH:
2) WARM-UP
**SKILL WORK**
PULL UP
FRONT SQUAT
PULL UP
FRONT SQUAT
(A) Max Pull Ups X 5sets (Rest Exactly 90sec Between Sets)
REST 3MIN.
(B) 10 Unbroken Front Squats X 5sets @ 55% of 1RM (Rest Exactly 90sec Between Sets)
REST 3MIN.
(C) TABATA Double Unders (8RDs of 20sec WORK / 10sec REST = 4min total time)
**For (A) go to failure each set and post rep count for each. For (B) if you dont know your 1RM use #135, rest is the same. For (C) post number of reps for each of the 8RDs of Tabata, your score is the lowest rep count in any given round.
WHITEBOARD
**RAMP WOD**
10-1-10 OF:
Dumbell Thrusters #30
Burpees
*Start with 10 DB.Thrusters/1Burpee, then 9 DB.Thrusters/2 Burpees, and so on, finish when you complete 1 DB.Thruster/10Burpees. Post total time to complete to comments.
CEDRIC 55% 1RM = #145
ReplyDeleteBRYAN 55% 1RM = #150
MARTIN 55% 1RM = #135
JOHNNY 55% 1RM = #135
CEDRIC:
ReplyDelete(A) 30/17/14/13/10
(B) @#145 - :30/:35/:34/:36/:36
(C) 34/27/20/20/*18/20/20/19
BRYAN:
(A) 11/10/8/9/8
(B) @#150 - :25/:24/:22/:21/:21
(C) 25/22/20/20/19/20/20/*19
MARTY:
(A) 9/9/8/9/8
(B) @#135 - :24/:23/:22/:20/:18
(C) 27/16/17/10/*6/12/10/10
SHAWN - SEE WHITEBOARD
ARCHETYPE KIDS - SEE WHITEBOARD
Ramp philmor-15:30
ReplyDelete