2015-03-04

WEDNESDAY WORKOUT

Some speed endurance work for some potential movements that might show up on Thursday...

GYMNASTICS SKILL ENDURANCE:
Pick JUST ONE of the following movements and a rep number from the range listed to go along with that movement and keep attempting to perform this number every time the clock beeps...

The clock will beep at 0:00, 0:50, 1:35, 2:15, 2:40, 3:10, 3:35, 3:55, 4:10, 4:20
(Rest time decreases by 5 seconds every round... Keep going as long as you finish under the cutoff)

Movement Options:
1.) Muscle Ups (Rings OR Bar)
2.) Kipping Chest 2 Bar Pull Ups (Scale to Chin above bar OR Ring Rows, if needed)

Rep Options:
1.) Muscle Ups - 1-4 reps
2.) Kipping CTB Pull Ups - 2-6 reps

Be careful not to tear your hands up!

WORKOUT:
100 Double Unders
50 KB Swings (35#/53#)
25 Burpee Bar Touches (6" Above Your Standing Reach)
* As many REPS as possible in 6 minutes *

The goal is to get AT LEAST 1 full cycle through this workout so scale reps to 80/40/20, 60/30/15 OR anything in between...

ONLY Double Unders allowed on this one... Scale reps, as needed...

POST YOUR SET UP AND HOW FAR YOU GOT ON PART 1 & TOTAL REPS COMPLETED ON PART 2 TO COMMENTS

5 comments:

Emilie Goldsberry said...

Completed all rds with 3 CTB
25 DU in Rd 2 RX'd

Leah said...

Got 45 du in 2 min ( I think that's a record!)
Then got back to du and did 5 more.

Completed all rounds in gymnastics doing 1 chest to bar

Lisa Dempsey said...

CTB 10 rds
1 rd + 4 DU (25 DUs total. :-(

Sharon said...

7 rds 2 kipping pull ups, green/orange
64 reps (21 du's, 30,13)

Rachel said...

8 rounds, 2 CTB
Got to 12 burpees