A1. Push-ups
Beginner: 1 negative x 5 sets; rest 1 min
Intermediate: 1-7 ring push-ups x 5 sets; rest 2 min
Advanced: 1-7 support position ring push-ups x 5 sets; rest 2 min. Remember that support position on the rings is NOT a neutral grip. Your hands must be turned out.
A2. Back Squats
Beginner: 5, 5, 5 @ 22x2; rest 2 min
Advanced: Work up to a 1RM (quickly!), drop 22 lbs and do 2 reps x 5 sets; rest 3 min.
B. On a 2 minute clock, run 400 meters. With the remaining time do AMRAP TOES TO BAR.
Your run should be @ 90%.
rest 2 min
3 rounds
Nice work this morning athletes!
ReplyDeleteStellar performances all around from ring push-ups, squats and running!
I very much enjoyed my 7am coaching experience thanks to all the energy!
Charity
Wow - some more PRs today! Way to go Kim and Lucy!
ReplyDeleteThe rest of the noon-hour crew made great gains in their squats and ring push-ups!
Nice work team!
Charity
Okay so tonight was a blast! New Prs for Sandi, Rudi, Terri, Jeff, and Mike!
ReplyDeleteBeth and Nastassja rocked the run/toes to bar even after an ankle roll over!
I loved how hard everyone pushed to the very end!
Thanks for a fantastic coaching day everyone.
Lucy's coaching tomorrow morning and ... our fearless leader comes home tomorrow night!
Darci will be coaching gymnastics on Sunday!
Charity