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FRIDAY, AUGUST 22, 2014

Workout of the Day: Monday 2-20-2012

WOD 1: AMRAP 10:00

  • Front Squats (no racks, 95/65)

Scaling groups: A: 45/25 B: 65/45 C: 95/65 E: 135/95 Bejan: 185/135

 

WOD 2: 1 round for time: (split up anyway, max = 15:00)

  • 3:00 of “L” Sit on rings (6″ off the floor)
  • 3:00 of handstand holds
  • 100 Lunges
  • 200 Double Unders (4:1 singles)

Scaling: Scale the “L” sits by moving the rings up until you can hold about 10-15 seconds. Boxes are another way to scale the L sit. Sun out the handstand holds with “downward dog” position for people that can’t get upside down against a wall.

 

$$: Run 800m or Row 1000m

 





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Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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