Strength (Incline Bench) (30 minutes)
Incline Bench
10 x 3 @ 78%. 90 sec rest.
Lower the weight at normal speed, explosive reps off chest.
Goat/Weakness (15 minutes)
Brad
5 mins rest
Ginny says that today I have to type "Crushed It" on the site.
So you get to do this:
Accumulate a total of 2 mins of L-sit hold
Yell "Crushed It"
Time only counts if your feet are held at parallell.
"Do it" games standard with plates
under your feet.
Drew/Jo
5 mins rest
1A. 3 x ME Kipping Deficit HSPU. 60 sec rest.
1B. 3 x 7 DB shoulder press 70#/40# (or HAP) 90 sec rest
Deficit HSPU should be AT LEAST two 45# plates with an Ab mat in between.
Speed (30 minutes)
Try your best to do all of this with someone who will push you
Starts
5 meters x 10. Rest 10 - 20 sec.
10 meters x 6. Rest 20 sec.
20 meters x 4. Rest 25 sec.
40 meters x 3. Rest 30 sec.
5 min rest
Shuttles
3 sets of:the following with 1 minute rest in between:
For Time:
10 x 2
15 x 2
20 x 2
Set up cones at 0, 10, 15, and 20 yards. Run from start to 10 and back, then to 15 and back then to 20 and back. Time stops when you cross the start line. Rest 5 mins.
In & Out
5 continuos rounds of:
100 meter jog
100 meter sprint
Did Inc Bench this morning. Attempted the 2 minutes of L-Sit, only accumulated 30 seconds. I know, I know "I'm a blob of fitness". Then did the Class WOD @ 135#. Will do the sprints at work during lunch and attempt more L-Sits. Failed at Crushing it.
ReplyDeleteI did incline bench with Kameron this morning. All sets at 105#. Very ugly, but Kameron said my hair smelled good while he spotted me so that is a plus.
ReplyDeleteBrad, you don't have to do the full 2 mins at once, you just have to accumulate in as few sets as possible.
ReplyDeleteI know that is what I did. It took me like 5 sets to do 30 seconds.
ReplyDelete