We are sorry that the gym is closed, but dont think you are off the hook. By all means if you would like take Wednesday off and come back strong on Thursday. But if you cant wait and you just got to rock it... Wednesdays WOD. POST YOUR VIDEOS/ Scores to the comments section below:) Warm Up: IMAGINARY Fran 3 Rounds for time of 21x Invisible Thrusters 21x Imaginary Pull Ups (no pull up bar needed) 15x Invisible Thrusters 15x Imaginary Pull Ups (no pull up bar needed) 9x Invisible Thrusters 9x Imaginary Pull Ups (no pull up bar needed) Then choose one from each section: Gymnastics Skill/Strength: Competitor Elite: 5x Handstand Walk 10ft. down and 10ft. back with a pirouette in the middle. Cmpetitor Scaled: (5 sets x3 reps) STRICT Handstand Push Ups *Place a small pillow (or pillows) under your head. *1 min REST between sets. General Population: (5 sets x5 reps) V/ Tent Push Ups *Begin in the yoga pose Downward Dog looking at feet, then SLIGHTLY rock forward and aim your forehead to touch between and slightly in front of your (slightly outward pointed) fingers. *Place a small pillow (or pillows) under your head. Conditioning: (medium burner) Competitor Elite: 12 Min. AMRAP 8x Tuck Jumps * Eyes CLOSED in order to work on vestibular stimulation, equilibrium, and over all explosive balance. * Standard of movement: Jump as high as possible while raising knees above your hips. 6x Burpees (eyes open) 20x Jumping Lunges * Eyes CLOSED in order to work on vestibular stimulation, equilibrium, and over all explosive balance. * Count BOTH FEET (10 each leg) * Standard of movement: Knee must touch the ground. Must come to full hip extension at the top of the movement. Feet must leave the ground in order to switch feet. Competitor Scaled: 12 Min EMOM= Every min on the Min. DO... 10x Jumping Jacks * Eyes CLOSED in order to work on vestibular stimulation, equilibrium, and over all explosive balance. * Clap your hands at the top and at the bottom with you hands behind your back. 2x Burpees (eyes open) 6x In place Lunges * Count BOTH FEET (3 each leg) * Standard of movement: Knee must touch the ground. Must come to full hip extension at the top of the movement. General Population: 9 Min. Tabata Style Set your stop watch for 9 min. To count down if you can. 30 sec. WORK/ 30 sec. REST ROTATE through these 3 movements: First 30 sec. OF WORK MOVEMENT: Running in place with high knees. Next 30 sec. REST Second 30 sec. OF WORK MOVEMENT: Air Squats (with eyes closed) *Standard of movement: *hip crease must go below top of knee. *feet should remain flat on the ground with weight over the archs of your feet. Next 30 sec. REST Third 30 sec. OF WORK MOVEMENT: Plank on elbows *Standard of movement: * try to keep your butt and abs as tight as possible. REPEAT THESE THREE MOVEMENTS IN THE SAME MANNER 3 MORE TIMES.
Posted on: Wed, 29 Jan 2014 02:29:30 +0000
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