Tuesday, October 16, 2012

Wednesday - Keep on Trucking

 
I know that it has been a rough week so far. I also know that everyone has been doing awesome. Everyone of you has gotten so much stronger, faster, and better. On the pullups today, I was in shock to see how many people are doing kipping pullups now. I remember when the kipping pullup was only something that I taught, but didn't see too much of. Now, I counted 25 of our athletes that can do them! NO BAND! Awesome!
 
Keep up the good work.

Skill:
Foam roll those Hips and lower backs
Dynamic Shoulder Warm up

WOD 1:
7 Minute Diane Ladder

  • Men's Rx- 225 lb Deadlift, Hand Stand Push Ups
  • Men's Scaled- 155 lb Deadlift, Hand Release Push Ups
  • Women's Rx- 155 lb Deadlift, Hand Stand Push Ups
  • Women's Scaled- 105 Deadlift, Hand Release Push Ups

  • WOD 2:
    Partner up
    3 rounds for time:
    60 med ball sit ups - from the chest only, no overhead
    40 Over bar med ball throws
    20 Med ball backward throws 5 meters

    Overtime:
    5 rope climbs
    or 15 Rope Stand ups

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