Time to take some of the speed away and work strict movement strength...
The time frames are short and you get an equal amount of rest between each movement so push the reps as high as you can!
WORKOUT:
1 Minute For MAX REPS of STRICT Pull Ups/Chin Ups
REST 60 SECONDS
1 Minute For MAX REPS of Snatch-Type KB Swings (35#/53#)
REST 60 SECONDS
1 Minute For MAX REPS of STRICT Handstand Push Ups (Use AbMats OR Sub Push Ups)
REST 60 SECONDS
1 Minute For MAX REPS of STRICT Knees 2 Elbow OR Toes 2 Bar (Sub AbMat Sit Ups)
REST 60 SECONDS
* 3 Total Rounds *
Keep track of your TOTAL REPS for each individual movement for the entire WOD & add them all up at the end for your score for the WOD...
If you have a tie with another athlete then the tiebreaker is your biggest individual score for any of the above four individual movements...
POST INDIVIDUAL SCORES FOR EACH MOVEMENT PLUS YOUR TOTAL TO COMMENTS
"Forging Elite Fitness In Midtown Omaha"
7 comments:
No speed = sloth. Maybe we are too dependent on kipping?
18 pull ups (strict); 83 KB (26#); 43 HSPU (pike on box); 57 k2e attempts...never quite got my knees up that high. Today's reminded me that's it's ok to suck sometimes but it's not ok to quit.
18 PU (purple band last 2 rounds), 91 KB (35#), 22 HSPU with ab mats, 35 K2E
Love snatch style KB and thanks to Joanna for the HSPU tip!
39PU 57KB (53#) 45HSPU 32T2B
Dave
I'm ill, but not out!! iF i WOULD HAVE KNOWN WE COUNT REPS,....DANG!
P/U'S: 36 WITH THICK GREEN BAND
KB THRUSTERS-35#: 74
HSPU WITH 3ABMATS AND 1PLT: 38
TOES 2 BAR: 18
166 TOTAL REPS?
49
59
30
32
31, 77, 14, 37
2 ab mats on hspu, rx the rest
46 CTB
81 53#
28 HSPU
36 t2b
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