***TECHNIQUE***CONSISTENCY***INTENSITY***
1) STRETCH:
2) WARM UP:
**SKILL WORK**
HANDSTAND PUSH UPS
-FOR TIME-
(C1) 30-25-20-15 OF:
DOUBLE UNDERS
SIT UPS (BUTTERFLY)
+
(C2) 4 ROUNDS OF:
200M RUN
6 HANDSTAND PUSH UPS
*2 STOPWATCHES IF YOUR SOLO ON THIS ONE. COMPLETE THE FIRST COUPLET (C1) FOR TIME. THEN IMMEDIATELY COMPLETE THE SECOND (C2) FOR TIME. ADD THE TWO UP FOR TOTAL TIME. NO REST PERIOD RXd BETWEEN (C1) & (C2), THAT'S WHY I SAY 2 STOPWATCHES, YOU WILL NOT HAVE TIME TO WRITE DOWN THE TIME OF (C1) BECAUSE OF YOUR OVERWHELMING NEED TO START (C2)!! GO FAST.
WHITEBOARD
**RAMP WOD**
3 ROUNDS:
400M RUN
30 TIRE LATERALS *IN&OUT = 2 REPS (MED TIRE ~18"-20")
*POST TOTAL TIME TO COMPLETE IN COMMENTS.
WHAT TYPE OF FUEL YOU BURNING IN THAT TANK - NUTRITION CENTRAL:
Philmor-11:40 ramp wod
ReplyDeleteWOD - C1 (8:25.6)
ReplyDeleteC2 [modified - 3 wall climbs] 11:50.9
"TABATA"
ReplyDelete-HR Push Ups
16/15/12/10/7/8/8/7
-Air Squats
15/15/15/12/11/12/12/10
-Sit Ups
10/10/8/8/10/8/6/6
-Switch Lunges
13/12/10/10/9/10/10/10
*No Rest Period between movements.