500m Row
3 Rds
10 Ring Rows
15 Pass throughs
15 Ovhd Squats (PVC)
10 Back Extension
This will be a light week, with no specific strength exercises. The intent is recovery so you can bring it next week (heavy week)
WOD #1
Death by pullup
1 pullup the first minute
2 pullups the second minute
3 pullups the third minute
....and so on until you cannot complete the required pullups in one minute
WOD #2
Tabata-20 seconds of work followed by 10 seconds of rest:
-Squats
-Situps
Complete 8 rounds of squats (4 Minutes) then 8 rounds of situps (4 Minutes). There is no added rest between exercises.
Post number of rounds completed for WOD #1 and lowest tabata score for WOD #2
Steph: WOD1: 12+8reps WOD2: 15squats, 10situps
ReplyDeleteRyan D: WOD1: 20+10reps WOD2: 16squats, 11situps
Dan S: WOD1: 12+8reps WOD2: 16squats, 14situps
Angelica: WOD1: 8+6 reps WOD2: 14squats, 9 situps
ReplyDeleteBrian: 16+15 ring row, 7squats 8 situps
ReplyDeleteMack: 12+8 GB, 10squats, 7situps
Donna: 19ring row, 9squats 10situps
Jim: 13+11 BB, 12squats 9situps
Bruce: 12 ring row, 5squats 5situps
Sam: (5 rounds for time of: 800m run, 15 push ups, 15 pull ups, 15 push press) 43:20 + #20 weight vest
Sheri: WOD1-9+8 reps(RB), WOD2-16 squats, 8 situps
ReplyDeletePatricia: elements #1 Benchmark split in 2rounds 4:24,4:02
ReplyDeleteJackie-WOD 1(12+1)rb/ WOD 2- 14 squats/9 sit-ups
ReplyDeleteRosa- WOD 1 (15+10)bluebnd/WOD 2-16 squats/8 sit-ups
Jason- WOD 1(10rnds)/WOD 2-16squats/7 sit-ups
ReplyDeleteCarey- WOD 1(12rnds)/WOD 2-15squats/11 sit-ups