We are going to change the set up a little bit on workouts for a few weeks... The plan is to have a skill or strength WOD EVERYDAY prior to doing a conditioning WOD along with some post-WOD work to address injury prevention, flexibility, etc...
Let us know what you think of this new set up once this first week is up on our FB page!
STRENGTH/SKILL: 20 Minutes
Ring Dips
* Work on perfect body & shoulder positioning then perform one of the following strength options:
1) Dip holds (10-20 secs EA x 5 Sets)
2) Strict OR Band Assisted Dips (5-7 Reps X 5 Sets)
3) Weighted Dips (3 Reps X 4 Sets.. FOR MAX LOAD)
WORKOUT: 15 Minute Cutoff
Perform 1 KB "Bear Complex" (35#\53#)
25 Double Unders (75 Singles)
Perform 2 KB "Bear Complex"
25 Double Unders
Perform 4 KB "Bear Complex"
25 Double Unders
Perform 2 KB "Bear Complex"
25 Double Unders
Perform 1 KB "Bear Complex"
25 Double Unders
Here is ONE KB "Bear Complex":
5 KB Sumo Deadlift High Pulls
5 KB Front Squats
5 KB Push Presses (Right Arm)
5 KB Push Presses (Left Arm)
5 KB Swings
POST WOD:
40 Ring Rows (Break Up Reps Anyway You Want)
POST ALL RESULTS TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
5 comments:
16:06 Rxd, and yeah I know the cutoff was 15...
Out of town - posting my workout for the nutrition challenge.
"Invisible Fran" (found online)
21-15-9 of air squats and push-ups (finished in 1:45)
3 sets of 20 lunges
50 pistols using a cooler instead of a box
DNF...4 Rds Rxd
13:29 Rxd
Scaled 3 KB (26lb) per complex. Singles. 14:36
Jill R
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