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11
Nov

Tuesday 111213 and Wednesday 111313

Tuesday 111213
 
Fitness
 
WOD: "Open 11.4"
10 minute AMRAP:
60 Bar Facing Burpees
30 Overhead Squats (120/90)
10 Muscle ups
 
WOD Strategy:
During the bar facing burpees make sure to keep a steady pace and focus on your breathing. Burpees will test your conditioning and also fatigue your legs and shoulders. So go at them at a nice steady pace and save some energy for the overhead squats and muscle ups. When you get to the overhead squats you want to make sure you are ready before getting that weight up overhead. The overhead squats should be broken up. The rep scheme will vary depending on the individual, most people should break them up into 3 sets of 10. When you are resting in between overhead squats, try and rest the bar on your back so you do not have to get the bar off the ground again. By the time you get to the muscle ups, your shoulders will be taxed, so you will most likely want to do singles. This will give you time to recover and avoid missed attempts as much as possible.
 
2.  Skills
Double unders practice
Take this time to work with your coach to get double unders or to start stringing them together
15 minute time cap
 
3. Gymnastics:
Tabata: 8 rounds
Hollow Body and Superman hold (alternate movement each round)
 
Sport:
 
WOD: "Open 11.4"
10 minute AMRAP:
60 Bar Facing Burpees
30 Overhead Squats (120/90)
10 Muscle ups
 
2.  Skills
10 RFT:
30 Unbroken Double unders
15 minute time cap
 
3. Gymnastics:
Tabata: 8 rounds
Hollow Body and Superman hold (alternate movement each round)

 

 

 

Wednesday 111313
Fitness:
 
WOD: "WOW 13.2"
10 minute AMRAP
5 Shoulder to overhead (115/75)
10 Deadlifts (115/75)
15 Box jumps  (24/20)
 
Volume Training: EMOM for 20 minutes
Pull-ups
If you do not have pull-ups, this is the time to work on various progressions that will help you get that first one. If you do have pullups, then we will work with an option that will challenge you throughout the 20 minutes. Make sure to talk with your coach to find what will benefit you most
 
Sport:
rest day