Aug 30, 2015

Monday 15.08.31

Warm Up
- 500m row
- Dynamic stretching

Main WOD
- Accumulate 1 minute in a handstand

- 3 x 1-2-3-4 pull ups
- 3 x 2-4-6-8 push ups
- 3 x 3-6-9-12 squats

Mobility WOD
- banded shoulder distraction

Post loads and results to

Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- This is a every two minutes work out where in the first two minutes you perform 1 x pull up, 2 x push ups, 3 x squats. Rest for the remainder of the two minutes. When the two minutes are up, perform 2 x pull ups, 4 x push ups, 6 x squats before again resting for the remainder of the two minutes. Continue in this fashion until you’ve completed the 4-8-12 set, that’s one round. Start again with 1-2-3 set on the next two-minute mark. Repeat until you complete three full rounds

Mobility WOD
- Lets get some mobility into those shoulders.  Spend a minute minimum each side and rotate 2x.


Cedric Burden said...

Completed 1st round as prescribed then 2x double the rep scheme

Devon McCuan said...

3.5mi walk + 2:30 jump rope warmup
1min handstand (supported by wall) unbroken
Completed 1st and 2nd round as prescribed then 3rd round doubled the rep scheme

monroe said...

Free-standing handstands, :20, :20, :20
WOD as prescribed.

Kevin McDonald said...

Wall handstand: 1 min, 45 sec, 15 sec.

WOD Rx. Focused on form and ROM. Strict pull ups.

Sapper408 said...

2x the reps for each set. Completed strict pull ups for each set.