Wednesday
05 August 09
Bench Press
1x5 @ 40%
1x5 @ 50%
1x3 @ 60%
80% x 3 reps
85% x 3 reps
90% x 3 or more reps(All the percentages should be based upon 90% of your max.)Reminder: This our second cycle of strength and you should increase by 5 pounds for determining your percentages. Example: 1st Cycle used 365 lbs for max and based my percentages on 325 lbs (90%), this cycle I will base my percentages on 330 lbs.
For Time:
4 rounds
200 meter shuttle run (each leg of the shuttle should equal 25 meters)
25 Ring Push Ups
25 Anchored Situps
25 Push ups
Finish with 10 minutes of stretching.
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6 comments:
Mike this is for ECCF,
Is there an alternative exercise for ring push ups...that we can still count as RX'd. I think only one set of rings can go down that low without having to move all of them to pull up bars. People are nuts about wanting RX next to their name.
Thanks Katie
Katie,
Sorry for late response, i went to be early last night. I would recommend a couple of things: bring the rings as low as possible and place the feet on a tire, chair or something to that effect or simply do 25 "No Momentum" pushups (hold for a count of 1000 at the bottom and top of the push up). Hope that helps.
Weighted Dips:45lbs x 20 reps
WOD: 17:13
MP
Thanks Mike, I forgot to tell you I tested the 20 to 1 KB swing Burpee WOD and it was a smoker. It took me 38:42 and Ron and Ben laughed at my time. They did the WOD and took Ben 33 and something. Ron did in 26 minutes or so but had to sub burpees for Med ball sit-ups due to knee healing. If you get a chance try out and let me know what you think. kate
Chrissy no need for the thank you..running sucks and alone is ten times worse wouldn't let you hang like that.
This WOD was A LOT more difficult than I'd anticipated.It took me almost 45 mins to finish it, but I did it! I'm sure those beasty OHS and SDHP from yest didnt help lol.
P.S.
Why so condescending about those of us who like to RX the WOD, Kate? There is nothing wrong with wanting to RX the WODs and I am rightfully proud of it when i do! Thats what I love most about CF...always upping the ante!
Gala is wasn't meant to be condescending sorry if it offended you. I like to RX next to my name too. From an instructors point of view with 15-20 people in a class and almost everyone who wants to try ring push ups but only one set of rings it would be nice to have something for everyone to RX. Unfortunatally there isn't enough time in a one hour class to run each person individually thru WOD!!!
KATIE
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