Wednesday, May 29, 2013

Up & Over the Rings

AJ using an "overgrip" on the rings.

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WOD for Wednesday 5/29

CGO 13.3 aka CGO 12.4

as many reps as possible in 12 minutes:
150 wall ball, 20/14# @ 10/9'
90 double unders
30 muscle-ups

compare to 21MAR2013. Post results to whiteboard/comments/Cody.

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Extracurricular Cardio 5/29

RUN
6 x 400m for max speed/distance. 2 minute recoveries.
ROW
6 x 500m for max speed/distance. 2 minute recoveries. Set drag between 120-140. Remain consistent and try to best the previous distance traveled with each attempt.
BIKE/AIRDYNE
6 x 2min for max distance/watts on each interval. 1 min recoveries. Remain consistent and try to best the previous distance traveled with each attempt.

Extracurricular Cardio is optional homework but is highly suggested for becoming a well-rounded athlete. It will not be given out during our Max/Testing weeks, as to not interfere with our maxing/testing.

Our athletes can complete on their own at home or at our gym (given that the rower/AD isn't being used by the classes). It is not considered a class to utilize the equipment once given the okay by the trainer.

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