WOD 12/21/10
1 lap around the block
Back Squat 3/3/3/3/3
3 X 10 seconds Ring Support + 3 Rounds of 6 Ring Dips /9 Ring Rows
AMRAP in 20 minutes of 5 Ring Push Ups/15 Ball Slams/20 Air Squats
3 laps around the block
Back Squat 3/3/3/3/3
148 26th Street
Brooklyn, New York 11232
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Greetings from FL… here is the workout we did yesterday.
Technique & Development:
GYMNASTICS PRACTICE (10 MIN. MAX). Station Rotation: At each station, perform 2 Reps every 15 Seconds for 8 Sets each. Lead in unison by coach.
A: Pull Ups (Strict)
B: Dips (Strict, or Rings)
C: Push Ups (Strict, or Weighted)
Scale Movements as needed per level (eg. Assistance Bands, Weights, Rings, etc.)
WOD: “The Tortoise” (PART 1)
Every MIN. on the MIN. for 15 MINUTES:
50 M Run
3 Pull Ups
3 KB Swing (24/16 kg)
WOD: “The Hare” (Part 2)
800 M RUN
30 PULL UPS
30 KB SWINGS (2 / 1.5 pood)
FOR TIME! ONE FULL ROUND OF “EVA” AT FULL SPEED!
Times: Ryan: 10:00
Marina: 8:28