Tuesday, March 20, 2012
Open Wod 12.4
Warm up: 400 m run, 2 min jumprope, s x 10: squats, ball slams
Workout:
150 walls balls
90 double unders
30 muscle ups
AMRAP in 12 min
Beginner Option: 20 wall balls, 100 jumpropes amrap in 12 min
Finisher: ring skill work; other options are kipping or double unders (wherever you need it most)
Beginners: with a partner steadying rings, hold for 30 sec
Intermediate: work on transition part of muscle up and/or false grip
Advanced: strict dead hang muscle ups
Many requests for this. . .after much bitching from members about how sore your glutes were after Coach Amy's infamous lunge wod last week. . . did she actually do the wod herself?
Yes she did. We practice what we preach. We never put anything on the whiteboard we would not do ourselves.
Coach Amy doing the lunge wod: and she used 35# db's
The beginning ....
The middle .....
The end .....
Open Wod 12.4
Warm up: 400 m run, 2 min jumprope, s x 10: squats, ball slams
Workout:
150 walls balls
90 double unders
30 muscle ups
AMRAP in 12 min
Beginner Option: 20 wall balls, 100 jumpropes amrap in 12 min
Finisher: ring skill work; other options are kipping or double unders (wherever you need it most)
Beginners: with a partner steadying rings, hold for 30 sec
Intermediate: work on transition part of muscle up and/or false grip
Advanced: strict dead hang muscle ups
Many requests for this. . .after much bitching from members about how sore your glutes were after Coach Amy's infamous lunge wod last week. . . did she actually do the wod herself?
Yes she did. We practice what we preach. We never put anything on the whiteboard we would not do ourselves.
Coach Amy doing the lunge wod: and she used 35# db's
The beginning ....
The middle .....
The end .....