9.21.16 “Work/Rest/Row/DU/Ring Dip”

September 20, 2016

Lindsay always working hard!!! Huge 195# Clean PR Sunday!!!

LIFESTYLE & FITNESS

CORE/WARMUP
3 Rounds
15-20 Runners Situps – start lying flat with legs straight and perform a situp while twisting to one side and bringing that same leg toward the body, then switch sides
15-20 Leg Raises
30-40 Bicycle Crunches
Rest 1 Minute

METCON
“Work/Rest Wednesday 1.14”
RX
Every 5 minutes, for 25 minutes:
Row 500 Meters
50 Double Unders
10/15 Ring Dips

L2
Row 500 Meters
50 Double Unders
10/15 Box Dips

L1
Row 350 Meters
100 Single Unders
10-15 Box Dips or Knee Pushups

Complete each set as quickly as possible. Note times for each set. You should have about at least 1 minute rest. If your rest is below 1 minute in the first rounds then scale appropriately

 

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
1 Minute Plank
Rest 1 Minute
2 Minute Plank
Rest 1 Minute
3 Minute Plank
Rest 1 Minute

 

ENDURANCE
Choose ONE of the following sports:
(M-Tu-W)
3 rounds
1 Mile Run
or
2000m Row
or
7 Minute max Cals Airdyne
Rest 5 Minutes between Rounds

 

OLY
Every 2 Minute for 14 minutes
Halting Clean Deadlift x 3 Reps
–stop for a full 3 seconds (Mississippi) at each position – then flat footed clean pull mid thigh
2 Inches off the ground – Below the knee – mid thigh – then finish the pull
Use a moderate weight that you can control

 

 

PERFORMANCE & SPORT

1. SKILLS/WARM UP
Every minute, on the minute, for 12 mintues:
Minute 1 – Assault for Cals
Minute 2 – Handstand Walk x about length of gym
Minute 3 – :20 Second Ring L-Sit Hold

2. STRENGTH
Every 2 Minute for 14 minutes
Halting Clean Deadlift
stop for a full 3 seconds (Mississippi) at each position
2 Inches off the ground – Below the knee – mid thigh
Use a moderate weight that you can control

3. METCON
Every 5 minutes, for 25 minutes:
Row 500 Meters
50 Double Unders
15/20 Ring Dips
Complete each set as quickly as possible. Note times for each set.

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