Saturday, September 26 2015

WOD: A. Pull-up Training: 1 minute max rope climbs or rope ills to standing or axe KBS at medium to heavy weight rest 2 minutes 1 minute max muscle-ups or chest to bar pull-ups or pull-ups or banded/jumping pull-ups or ring rows rest 2 minutes Repeat 1 more time for a total of 2 rounds of pull-up training B. Sprint Rounds: 3 minute AMRAP of 300m row 5 burpee pull-ups RX+ 5 burpee muscle-ups Max reps KBS 24kg/16kg RX+ 32kg/24kg (55 and over 20kg/12kg) rest 3 minutes Repeat 2 more times for a total of 3 rounds. Score = total KBS from all 3 rounds C. Grip Development: 100m palming weight plate carry 200m KB farmers carry 10/7 finger tip push-ups (complete 2 rounds if able) CFHSV Running & Endurance WOD: Sprint 200m, rest 1 minute x 2 Sprint 400m, rest 2 minutes x 2 Sprint 800m, rest 4 minutes Sprint 400m, rest 2 minutes Sprint 200m meet at CFHSV at 8am REMINDER: Advanced Gymnastics Workshop today at 11am!!