2014-03-03

MONDAY WORKOUT

Little longer one for you guys to get some blood flowing!

WORKOUT:
Every minute on the minute for 30 minutes perform the corresponding movements...
1st Minute - 10 Calories On The Row OR Bike
(Steady pace... Try for a calorie per pull with a slow return forward on the rower)
2nd Minute - 6 Front Squats (93#/135#)... Every OTHER cycle do 6 BACK Squats Instead...
(Moderate loading here with PERFECT reps... 70% of your CLEAN MAX, if you need to scale)
3rd Minute - Strict CTB CHIN UPs (Women - 2-4 reps, Men - 3-5 reps)
(Make these tough, but make sure to finish in less than 30-45 seconds, at worst... You can scale to No CTB, if you can use little to no band...)

Then you will return to the 10 calorie row/bike on Minute 4, BACK SQUAT for 6 reps on Minute 5, then chin ups on Minute 6... Repeat this pattern until 30 minutes is up...

No racks for the squatting section...

POST YOUR WOD SET UP AND APPROXIMATE TIMES FOR EACH MOVEMENT TO COMMENTS

6 comments:

Anonymous said...

Whoa.

Grace Carodan said...

Yea! #93 and 2 pull ups assisted

carla V said...

rotated between 95 and 85#, but mostly 85#
Just used smaller blue band and did 6 reps for Pull ups except for the last two sets, i did only 5
Loved the workout!

Emilie Goldsberry said...

83#, 3-2 chin-ups, started with 3CTB ended with 2 regular chin-ups

Brianne Kemp said...

Sweaty mess.
93#, big band for C2B (did 3 reps/round)

Lisa Dempsey said...

55# tried to go very low and keep form tight. Strict pulls. Felt good to go longer. Was tempted to stay for the 5:30 class to do it again.