warm up
pvc burgener warm up
1 rep of each movement
repeated over & over for 5mins.
L-sit progression (use bar/rings/paralettes)
-active shoulders
-neutral gaze/head position
-torso parallel to arms
-bent knees/thighs parallel progressing to one leg @ a time to two legs
5 holds for max time
:30 rest between holds
workout
with a continuously running clock, do 1 pull up/1 push up the 1st minute, 2 pull ups/2 push ups the 2nd minute and so on for 12 minutes. if you max out your reps prior to the 12 minutes, revert back to the 1/1 rep scheme and start over until you reach the 12 minute time-cap.
post highest minute completed for score.
2min rest
amrap in 10mins of:
- bodyweight deadlift x 10
- burpees x 5
post bodyweight & total rounds completed for score
2min rest
with a continuously running clock, do 1 abmat sit up/1 leg raise the 1st minute, 2 abmat sit ups/2 leg raises the 2nd minute and so on for 12 minutes. if you max out your reps prior to the 12 minutes, revert back to the 1/1 rep scheme and start over until you reach the 12 minute time-cap.
post highest minute completed for score.
pvc burgener warm up
1 rep of each movement
repeated over & over for 5mins.
L-sit progression (use bar/rings/paralettes)
-active shoulders
-neutral gaze/head position
-torso parallel to arms
-bent knees/thighs parallel progressing to one leg @ a time to two legs
5 holds for max time
:30 rest between holds
workout
with a continuously running clock, do 1 pull up/1 push up the 1st minute, 2 pull ups/2 push ups the 2nd minute and so on for 12 minutes. if you max out your reps prior to the 12 minutes, revert back to the 1/1 rep scheme and start over until you reach the 12 minute time-cap.
post highest minute completed for score.
2min rest
amrap in 10mins of:
- bodyweight deadlift x 10
- burpees x 5
post bodyweight & total rounds completed for score
2min rest
with a continuously running clock, do 1 abmat sit up/1 leg raise the 1st minute, 2 abmat sit ups/2 leg raises the 2nd minute and so on for 12 minutes. if you max out your reps prior to the 12 minutes, revert back to the 1/1 rep scheme and start over until you reach the 12 minute time-cap.
post highest minute completed for score.
3 comments:
Would have been great to do this today!
However, we had to do a going to Florida WOD for our son Raymond.
the wod:
10 rounds as a team of
3 weighted pull ups w/22.5# (Ray)
3 Thrusters 135# (rob 3, ralph 3)
3 medball cleans (Susi)
2 min rest
then: 100 pull ups, 100 situps, 100 Pushups, 100 squats for time. Completed as a team.
Will post both times tomorrow.
killer workout, rob! i would hope tomorrow is a rest day for your guys lol
steve c. 192bw. 12-7-12
jason (cf hardcore). 185bw. 12-7-12
raquel (cf hardcore). 140bw. 10-4-12
cav. 164bw. 12-6-12
brian d. 178bw. 12-6-12
tommy. 140bw. 12-6-12
ryan. 199bw. 10-5-12
matt. 180bw. 12-5-12
lorena. 128bw. 10-4-12
scott. 175bw. 11-5-12
justin. 148bw. 12-7-12
brannon. 186bw. 9-5-12
brian c. 175bw. 11-4-9
josh c. 196bw. 12-4-10
turbo j. 158bw. 12-9-12 @ 225#
kohl. 245bw. 9-6-12
barry. 213bw. 12-4-12
russ. 161bw. 12-10-12
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