Tuesday 7-31-2012

Strength: every minute on the minute for 10 minutes perform as mas unbroken pullups as possible, use bands, kipping or strict pull ups.

then-

Run Annie Run

For time:

Run 400M

50,40,30,20,10 reps of

Double Unders and situps

Run 400 M

Beginners 3 X single unders, intermediate perform Double unders, firebreathers perform situps on GHD

Cash out

Work on Kipping

If you have a good kip down work kipping stopping drill by performing 3 kipping swings then come to a complete stop.  You need to use you body control to stop you can touch the ground or the side poles.

Monday 7-30-2012

Strength:

Deadlift 5@65%, 5@75%, Max Reps@85%

WOD:

10,9,8,7,6,5,4,3,2,1

Deadlift Body weight

Supine Ring Rows

Handstand Push Ups

Scaling:

Beginners – Scale deadlift to 50% of 1 RM, if you don’t know it 50% of what you tink you can do, it should start light and get heavy.  For Ring Rows – Feet on Floor. Handstand Push Ups- on box

Intermediate – Deadlift as Rx’d or 50% 1RM which ever is lighter.  Supine Ring Rows – put feet on a box.  Handstand Push Ups scale to appropriate depth

Firebreathers – Deadlift Rx’d weight.  Handstand Push Ups – setup on plates with abmat for full ROM handstand push ups.  Supine Ring Rows – feet on bax at height of rings.

Cash Out

Mobility WOD Shoulder Stretch