WOD - Wednesday, 1.21.15

This sample headband looks so good on Keith that we are going to be ready to roll them out to all of you by next Tuesday. As Keith said, "if this picture doesn't sell these out, they just are not a good product"

 

 

Warm Up

Row 250m

Banded Scapula Activation Warm Up

 

Gymnastics

4 rounds not for time (15 minutes):

5 Strict Pull Ups

6 Strict Handstand Push Ups

7 Strict Toes to Bar

8 Strict Ring Dips

 

WOD

5x500m Row@80% of 500m time

Alternating with a partner or 2:00 rest


Athletes -If you found this very easy last week i.e. you crushed your last interval or consistently increased pace significantly, set a faster pace from the start.  Most of you who have a good grasp on your max 500 meter time found it hard to keep pace last week, this is another opportunity to try to hit it. This likely means that those of you who easily increased your pace do not have an accurate max effort time.  Push yourself to keep a more challenging pace this week.

 

Fitness 

Warm Up

3 Rounds for Quality

10 Push-Ups

10 Lateral Band Step-Overs

10 Air Squats

 

WOD 1

4 rounds not for time (15 minutes):

5 Strict Pull Ups

6 Strict Handstand Push Ups

7 Strict Toes to Bar

8 Strict Ring Dips

 

WOD 2

5 Rounds 1:1  work:rest Ratio

400M Run (It won't be raining)