1.8.14 "Elements"

January 07, 2014
RUI the handstand man!

RUI the handstand man!

 

Joe V. the pullup machine!

Joe V. the pullup machine!

FITNESS

STRENGTH
A. BB Floor Press 3x5reps across – heaviest possible
B. 10 Strict Ring Rows 4×10 reps
Superset A and B

“Elements”
AMRAP 10 Minutes
Ascending Ladder of Reps
1-2-3-4-5-6-7-8-9….
KB Swing (53,35) big dawgs (70,53)
Wall ball (20,14)
Games Box Jump (24,20)

COMPETITION

Active Recovery/Rest Day

Starting our new Training Schedule

Sunday-Monday-Tuesday-Thursday-Friday : Training Days

Wednesday-Saturday : Rest Days

On Active Recovery Days Use the Endurance WODs Posted or Mobilize and Just Recover

ENDURANCE

10-20 Rounds – Depending on “HOW BAD DO YOU WANT IT?”
:30seconds ON / :30Seconds OFF
ROW or Airdyne for Calories – 110% EFFORT
Record total calories and total rounds

EXTRA CREDIT

1. 100 ABmat Situps

Comments

comments

About the Author
  1. Willhuntforfood Reply

    Team rac
    Paul 10+28 70 lb
    Andy 10+19 70 lb
    Bob 9+22 50 lb
    Joe 10+11 70 lb
    Brian 11+15 70 lb
    Tim 11+3 70 lb
    Brian l 10+6. 70 lb

  2. Tyler white Reply

    “Elements” =KB70# , 30in BOX , wall balls 20lbs
    9+7

    ~ROW~ :30sec ON 30sec OFF for
    20 min
    13,13,10,11,10,10,10,11,11,10,10,11,9,13,11,9,9,10,10,11

    100 sit-ups

  3. Almen Reply

    Elements- 9+6 Rx was expecting worse.
    Extra Credit with Twhite

  4. scott henriques Reply

    elaments—-8rnds. + 15reps
    70#kb/30″bj/20#wb
    row 30 rest 30 row for calories—167cal
    strength last set @ 135

  5. Nate B Reply

    9 rounds +16 – #45 kettlebell, #20 ball
    pressed #125

  6. Jeff Reply

    “Elements”
    10 rounds (70lb KB, 30″ box, 20 lb ball)

    100 sit-ups

    Working on Double Unders

    • scott henriques Reply

      nice job today jeff

  7. Adam Reply

    10 rounds + 27 (70#)

  8. CC Engine Reply

    9 + 3 (35#, 10#, 16″) Fabulous! !
    Great 4:30 p.m. Class at CFD with big sexy coach and tons of great peeps! 🙂
    Bbfp – 45 50 & 55

  9. Ambadassador Reply

    Elements 10+ 29 with #53 kb and step ups. Up 5 reps since last time. Still nursing an injured back. Going light until I get the MRI. Good workout

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