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Tuesday 10.29.13

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Cherrisse, Deb, and Dalton creating a breeze on the AD. All three of these folks are a pleasure to have in class. They're very coachable and give their best efforts every day they're in. Keep it up you three!

101

A1. Ring pushups (with turnout), 5x10-12
A2. DB chainsaw row (DEMO), 5x10 each

Notes: 3 min clock. Heavier/harder than last week is the goal. Remember on the pushups: neutral spine, turnout at top.

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5 sets @ 100% effort, each on a 4:30 clock:
6 pullups, C2B/regular
12 burpees
30 sec AD sprint

Notes: Work in groups of three and start your pullups when the person in front of you begins the AD. Obviously, if you're still working on regular, chin-over-bar pullups then don't bother with C2B. However, if you can knock out 6 regular pullups with relative ease, you should do C2B.

201

A1. ME UB strict HSPU + ME UB kipping HSPU, 5 sets
A2. Elbow on knee external rotations (DEMO), 5x10 each

Notes: 3 min clock. To clarify, you get one shot to do as many strict HSPUs as you can and then immediately go into as many kipping HSPUs as you can do without coming off the wall. Ideally, the strict HSPU should fall in the 5-8 range. If you can do more than that, do them to a deficit. Oh yeah, the external rotations aren't just busy work; they will help keep your shoulders healthy so don't just do them, do them with purpose.

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5 sets @ 100% effort, each on a 4:30 clock:
4M/2F muscle-ups
12 burpees
30 sec AD sprint

Notes: Work in groups of three. Start your muscle-ups when the person I front of you begins the AD. In order to get the desired effect from this workout, the MU's must be done UB and fast. Either decrease the reps or switch to jumping MU's in order to make that happen.

Post loads and times per round to comments.


Comments

1 Comments
Mike
October 29, 2013 7:59 AM
Mike
201: HSPU (w/abmat under head)- 7 strict/7 kipping, 6/8, 5/7, 5/5, 7/10 (finally stopped falling away from the wall when kipping), External Rotations-5#,12#, 12#, 12#, 5#. 201 WOD@Rx (time for MU/Burpess+cals): ?+19, :45+16, :43+17, :44+15, :44+19.
Mary
October 29, 2013 7:38 AM
Mary
101: A1-push-ups; A2-rows; used 35# for first set, then moved up to 40#; WOD: I think each round took about 90 sec. Good class at 5 AM!