WORKOUTS
Challenge WOD: Kelly
5 RFT of:
Run 400 meters
30 Box jump, 24” box
30 Wall ball shots, 20 lb ball
BtW mean time: 29:07
WOD 2: Intervals
All-out effort for maximum distance:
Run 5 minutes
Rest 2:30
Run 6 min
Rest 3 min
Run 7 min
Post distance to comments
WOD 3: 2010 Northwest Regional Event 1
3 RFT:
10 Overhead squat, 135/95 lb
50 Double-unders
STRENGTH
Overhead Squat: 3-3-3-3-3
GYMNASTICS
GWOD 1: Bridge-Ups
50 Bridge-ups
Recover 3 minutes
Hold bridge up for 2 minutes
If unable to perform a solid, unbroken bridge-up, scale it down using one of the following progressions: click here.
Bridge ups are a great way to open up the shoulders and improve your front rack position.
GWOD 2: Strengthening the False Grip
Perform one of the following:
5 rounds of 12 second false-grip bar hang (if needed, scale down standing on a box), or,
5 rounds of 5 false-grip bar pull-ups
Rest between rounds as needed
Video for false grip progressions.
GWOD 3: Handstands
5 minute Handstand Forward Roll practice
5 minute Kick Up to Handstand practice
Try to hold the freestanding handstand as long as possible.
Video for Kick Up to Handstand progression.
MOBILITY
MWOD 1: Set up the Knee Hinge
MWOD 2: Better Shoulder Position
Since we don’t have bands in the gym, hold on to one of the rings on the bar.
MWOD 3: Couch Stretch
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[b]Challenge WOD: Kelly[/b] : 25:36. The runs and box jumps weren’t too bad, but those wallballs … bleh. Them’s a lot of wallballs.
From a couple days ago:
Half-Cindy
10 minute AMRAP
5 Pull-ups
10 Push-ups
15 Squats
Rounds: 8 + 5 pull-ups and 10 push-ups
I would have liked to do the full Cindy, but I didn’t have much time. I’d like to see if I can keep up the same pace, but the push-ups get tiring really quickly.
for time:
30 back squats, 125#
run 1 mile
30 deadlifts, 125#
run 1 mile
30 deadlifts, 125#
row 1000m
[b]Workout:[/b] 45 seconds squats, 15 second rest, 45 seconds pushups, 15 second rest. For 16 minutes.
[b]Count:[/b] 287
Last night, pulled a [b]half Cindy[/b] like JB.
Unfortunately only made through six rounds. My push ups were lame. Had Ray been there he probably would have told me to go girly style!
Challenge WOD: Kelly: 32:37
I agree Mr. Hilliker, the wallballs were dreadful!
I’m determined to start posting!
Summer Breeze (LOVE this workout…I feel like supergirl afterwards 🙂 )
3RFT
400m Run
10 Kb swings (meant to be heavy, but the 1.5poods were taken)
30 push ups
Felt good to run again. Push ups are always killer, but I’d say I stuck to form…I just wish my arms didn’t feel like collapsing so soon!
9:42