In-class GWOD: Accumulate 1 minute of L-sit, at hardest progression you can hold 6-10 seconds
Strength:
Endurance Club: Sumo Deadlift High Pull 7×3 at 60% 4RM every 45 secs
Tough Mud: Wendler, Week 1
WOD: “Fran” (record your comments at this post)
Bodyweight Aces WOD:
AMRAP in 12 min:
10 push-ups
15 sit-ups
20 squats
The Tough Mudder in Dallas this year is on October 27.
If you register before January 21, it’s $108 — and if you use the code “MudderUSA2013” when registering, it’s only $98. That code expires at midnight this Friday, January 18. That may seem like a lot of money, but it is worth it. So worth it. Not only do you get the amazing experience, you also get a great shirt and the absolutely awesome and inimitable Tough Mudder orange headband of power.
Visit THIS LINK to join the team.
Team name: Abundant Life
Team Password: unity
In-class GWOD: 5×5 handstand push-ups at most difficult progression possible
Tough Mud:
Strength: Wendler Week 1
WOD: Thrusters, T2B, Runs (record comments at this post)
Endurance Club:
Strength: Back squat 10×2 at 60% 4RM
CFE WOD: 3RFT:
20 wallballs, 20/14lb
25 sit-ups
400m run
(If you’re doing the Endurance track, you might record your comments at this post.)
Bodyweight Aces:
Partner WOD: 3 RFT:
30 partner medball toss
30 partner medball sit-ups
400m run
For time:
50 Box jump, 24/20″ box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood/.5 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/25 pounds
50 Back extensions
50 Wall ball shots, 20/12 pound ball
50 Burpees
50 Double unders
BtW median time: men 28:18; women 29:46
From mainsite
