Tuesday, October 18, 2011

WEDNESDAY 111019

STRENGTH

Weighted Pullups/Strict Pullups
Work to a 1RM


WOD

AMRAP 2 min

7 Ring Pushups
14 Knees 2 Elbows

rest 2 min

AMRAP 5 min

7 Ring Pushups
14 - 4 count flutter kicks

rest 2 min

AMRAP 8 min
7 Ring Pushups
14 Situps

2 comments:

  1. In Seattle today and got introduced to a nasty piece of equipment:
    http://www.lifelineusa.com/top-5/power-wheel.html
    It was my first time and it will wear you out in a hurry.
    Warm up:

    Ab Wheel – 8 mins
    10 Atomic pushups
    1 plank walk 25 feet
    10 pikes
    1 plank walk 25 feet

    Stretch – 4 mins
    Bottom of Squat Sit (2 min)
    Couch Stretch (2 min)
    WOD:
    AMRAP 10 Minutes:
    10 Burpees
    10 Box Jumps
    Rest 5 minutes
    AMRAP 10 Minutes:
    10 Knee to Elbow
    20 Double Unders
    7 rounds for each part

    It looks like the WOD in Idaho Falls today was a good one. Hope you all had as much fun as I did.... :-)

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  2. Done Saturday:
    1. 1 rounds + 5 K2E.
    2. 5 rounds
    3. 8 rounds + 4 sit ups

    ReplyDelete