A. Front Squat
Beginners: 5, 5, 5 @ 22x2; rest 2 min
Intermediate: 3, 3, 3, 3; rest 2 min
Advanced: work up to a 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min. If you have been stuck at a particular weight don't forget about our small incremental plates. Also, you can do your doubles at a slightly higher weight as well.
B. Push Press
Beginners: 3, 3, 3, 3; rest 2 min
INtermediate: 2, 2, 2, 2, 2; rest 2 min
Advanced: Work up to a 1RM, drop the weight 20 lbs and do 2 reps x 3 sets; rest 2 min.
For Part C. Start at any of the stations.
C1. Petersen Step Up
8 reps per leg x 3 sets @ 40X0
C2. GHD extension (1 leg at a time): x 8 reps @ 30X1 x 3 sets
C3. elegant gymnastics pose (we need a better name for this one): 8 reps x 3 sets
C4. Push-Ups
Beginners: 1 negative x 3 sets
Intermediate: AMRAP perfect push-ups in 1 min
Advanced: either ring support push-ups or regular ring push-ups x 1-10 reps x 3 sets
Definitely coming in for this. Maybe you could call it whole body origami.
ReplyDeleteFront squat fail at 235 so based my set on 230. The 1st set we didn't add correctly and did 220 for the 2's then I did 210 for the remaining sets.
ReplyDeletePP PR at 155lb - up from 135. For my sets Darci set to drop the weight since it hurts to lower it and that worked fine. Did my sets at 135.
C1/C2/C3/C4 - the hardest part was that elegant movement. It was really tough! I ring pushups were pretty easy to Meika had me try the ring support pushups and that was TOUGH! Loved the step up and 1 legged GHD's.
Nice work on the PR Kurt!
ReplyDeleteI really enjoyed today's WOD... I saw alot of people get PRs on the lifts. Jeff PR-ed on both lifts !
I did a push press PR of 105 lb , very happy with that...
Alot of name suggestions were given for the elegant gymnastic movement exercise... not sure how we narrow it down ... lol
- Mieka