Warm-up:
20 Overhead PVC Lunges
1 - 5ft Rope Ascent - with feet on Box
20 - Dumbbell Bench Presses - on ground - M = 30, W = 15
(3 rounds)
WOD:
Burp-n-Jerk
Ring Dips
21-15-9
*Combine a Burpee with a Push Jerk (or split jerk) and there you have it!
*If NO ring dips - bar dips = 3x - jumping rings dips = 2x
20 Overhead PVC Lunges
1 - 5ft Rope Ascent - with feet on Box
20 - Dumbbell Bench Presses - on ground - M = 30, W = 15
(3 rounds)
WOD:
Burp-n-Jerk
Ring Dips
21-15-9
*Combine a Burpee with a Push Jerk (or split jerk) and there you have it!
*If NO ring dips - bar dips = 3x - jumping rings dips = 2x
13 comments:
A killer - very tuff. Time = 25:30 (L3) 55 lbs. Jumping ring dips. richard
Everyone.... be extremely honest with yourselves today. If you don't feel like coming in today...don't! I want you to be fresh...injury free...and alive. What I mean is...most beginning exercisers and some beginning CF'ers complete only 3 workouts/week during their first year. Although this is a rough estimate...as Coaches..our job is to monintor our athletes progress. We look at:
1. Mode of exercise
2. Intensity
3. Frequency
4. Duration
If you feel like you are getting tired, injured frequenty, or see your resting HR dropping...please tell your coach. You may be overtraining.
I only bring this up because you guys are all workout animals.
Time 20:20 75 lbs, this was hard, I thought I was going to puke after the second set of ring dips.
Did L1 today with 95lbs and ring dips in 16:42. Went from burp and jerk to feeling like puke and push by the end. Good workout.
L1 - 55# B & J, jumping ring dips. Crazy, but I liked it. 16:37 - I think.
55#'s 13:something. my shoulders are definitely feeling like they got a good workout. glad i did not wait until 6 to do this one! :) it was a good one!
L1 - 55# B&J, dbl ring dips....20:23ish. Seemed like the hardest one in a while (except Murph!)
will be RESTING tomorrow (except for having to earn my paycheck)
Tina
Doug, don't really feel as though I am overtraining, just want to have the liberty to say I'm taking off today and feel good about it. I love the pace I am at right now (4-5 times per week) and my body feels stronger than ever. I say you keep going strong and we will follow suit.
finished 15:42 today thought the rings were kinda tough I could not muster one without jumping. I guess it'll come in time. Saw Ian the wonder boy popping up and down on the rings and he let me know 8 years of gymnastics helps haha!. Great work out Thanks
Doug, you read my mind. Im due for a little active recovery.. see ya'll monday
L3 - Was not ready for the higher weight yet, started out too high I think it wore me out before I got started good. It was a good workout. Between doing pull ups, weights, the rope and rings, my hands are really feeling the pain. Time was 18:??.
that was a nice way to ease back into CF after a week off - thanks!
L1 & double dipping 18:04.
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