Apr 8, 2013

Tuesday 04.09.13

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups


Post your choice of girls and rounds completed to comments.


Coach's Notes. 
Compare to 07.10.12.  Two classic girls, pick your gymnastics triplet poison.  Gun for a previous PR, or establish a benchmark if you haven't completed one before.

Plenty of scaling options if needed.  Recommend priority of scaling is reducing the duration, then rep scheme, then modifying individual movements.  As always, try to pick a scaling method that you can replicate so you can compare progress next time around.

PROGRAMMING CLINIC -- Mark is hosting a makeup programming clinic Tuesday from 1600-1700.  Location is changed from the Bubble to the racquetball courts, 2nd floor of Harney Gym.  Will send e-mail reminders to the normal distro, drop-ins are welcome.


Training Videos.

6 comments:

Jodie Kunkel said...

The bars were hoppin' this morning.

Cindy - 12 complete rounds. First time to do pull ups without bands. They sucked so much energy from me.

Ross said...

IMCF SD DET

Cindy - 21 rounds + 2 pullups Three rounds better than in July for me... Pull ups felt really good, Pushups were the weak point for me today, last 7 or 8 rds had to break push ups into sub sets of 5 with a break in between.

monroe said...

Mary Rx: 8 rounds, 5 HSPU, 10 pistols. Last time I attempted Mary was probably 3 or 4 years ago, hooking my heels over the bar on the Smith machine for HSPU and using some sort of band assist for pistols. I got eight rounds then, so pretty happy with today. Had to break up pullups due to a sore rotator cuff.

Jess said...

Cindy- 12 or 13 I may or may not have recorded an extra round on my phone in my exhaustion but whichever it was I also got 5 pullups (ok all my pullups were on the green band and I went to my knees in round 7)

Andy said...

Mary - 10rds +1 HSPU. Calling it a PR since my HSPU were suspect on last attempt.

Slowed down a little by setup locations, but I wasn't complaining during the WOD so I can't complain now. First attempt to butterfly in a WOD. Pretty ugly, more like a moth.

Noah said...

Cindy...12 rds plus 5 PUs and 7 pushups. Pushups still hate me and I hate them. By far the limfac.