Friday, April 29, 2011

A. Go for an 800 meter run @ 90% intensity.

rest 5 min.

B. FOR TIME:
4 Rounds:
sandbag sprint 25 meters there and back 25/40/55/80 lbs
kb farmer's walks 25 meters there and back 50/70 lbs
sandbag sprint 25 meters there and back
kb farmer's walk 25 meters there and back
then:
10 weighted pull-ups 15/30 lbs


A1. Back Squats
Beginners: 5, 5, 5, @ 22x2; rest 1 min
Advanced: 3, 3, 3, 3; rest 2 min

A2. L-Sits: 1 rep, rest 45 sec, 1 rep x 4 sets


B. Toes to Bar x 10 reps
front squats x 15 reps 65/95 lbs
row 200 meters
rest 3 min
5 sets

Wendy's shoulder injury has not stopped her from training. If you have an injury take it as on opportunity to work on other elements of your fitness.

Wednesday, April 27, 20011

For Time:
You may use bands for your pull-ups and ring dips as long as you are able to hold yourself over the bar for 5 sec and do a support hold for 5 sec. If you cannot hold yourself over the bar, do ring rows. If you cannot do a 5 second support hold on the rings do push-ups.

10 pull-ups
10 ring dips
200 meter run
9 pull-ups
9 ring dips
200 meter run
8 pull-ups
8 ring dips
200 meter run
7 pull-ups
7 ring dips
200 meter run
6 pull-ups
6 ring dips
200 meter run
5 pull-ups
5 ring dips
200 meter run
4 pull-ups
4 ring dips
200 meter run
3 pull-ups
3 ring dips
200 meter run
2 pull-ups
2 ring dips
200 meter run
1 pull-up
1 ring dip
200 meter run