Monday, September 16, 2013

Warm up:
400 meter run @ 50 % intensity
5 min of joint Prep - including CARS for HIPS
A1. 5 bridge walks with wall x 2 sets
A2. 5 shoulder openers on stall bars or with plates pushed up against the wall  x 2 sets
5 kipping pull-ups
Find KB weight in 2 sets. 

MAX 20 MINUTES FOR THE WARM UP (THIS INCLUDES PRESCRIBING FOR EACH ATHLETE FOR HELEN)

A. BENCHMARK WOD - HELEN See June 24, 2013, May 17, 2013, Oct 14, 2012, July 23, 2012, July 18, 2011
3 ROUNDS FOR TIME:
400 METER RUN
21 KB SWINGS 35/55 LBS
12 KIPPING PULL UPS

NOTE - to do prescribed, you must be able to do first set of swings and pull -ups in no less than 2 sets.
You may only use bands if you have a 30 sec eccentric chin ups. Only bands allowed for kipping are the small and medium red bands.

B1. 3 BACK WALK OVERS X 3 SETS
B2. 3 BACK ROLL TO HANDSTAND OR HANDSTAND TO FORWARD ROLL X 3 SETS