2014-02-18

TUESDAY CHALLENGE... OPEN GYM 4-7PM!

TUESDAY CHALLENGE:

Games group and open gym WOD are one in the same!

Do some skill work with Pistol Squats before starting for 10-15 minutes... Try to get away from using a box and instead work with elevating your heel, using a weight counterbalance and/or using a roll back...

WORKOUT:
Keep your intensity high on this one...
120 seconds of CONSISTENT Rowing...
(Goal here is to set your pace in the first 3-5 strokes and MAINTAIN this pace throughout)
REST 30 SECONDS
90 seconds of Wall Ball Shots (14#/20#)
(Goal is to only drop ONE TIME... So push and try not to stop)
REST 30 SECONDS
60 seconds of Kipping Pull Ups (No Chest 2 Bar)
REST 30 SECONDS
30 seconds of Double Unders
(Trying to get as close to 50 as possible, no singles!)

REST 10 MINUTES (Active recovery, light biking or walking)

Repeat, but count up...
30 seconds of MAX Double Unders
REST 30 SECONDS
60 seconds of Kipping Pull Ups
REST 30 SECONDS
90 seconds of Wall Ball Shots
REST 30 SECONDS
120 seconds of Rowing (Hold your pace!)

1 comment:

Lisa Dempsey said...

Rachel, my daughter, and I smiled the whole time...NOT. How in the world do you come up with these zingers?