Wed 7/31/2013 WOD
Warm up
400 Meter row/Ski
No time measure
2 sets of
20 walking lunges
10 Push ups
10 Duck walks
5 strict pull ups (10 ring rows)
Plank 1 minute
Skill/Strength
Accessory work
3 sets of
8-10 Pendlay rows
Superset with
Straight up Ring holds 30 secs -1 minute
2-3 mins of rest between each set
Training
Tabata
20 secs AMRAP
10 SECS REST
8 ROUNDS OF
Rowing for max meters
then followed by
8 ROUNDS OF
RING DIPS
Scale Ring dips with Push ups
Scale push ups with ab-mats under chest or set up a bar in the rack
Check out video on proper form and technique for Pendlay Row
2013 07 30
lowest round:
Calories:7
pushup:6
looking forward to a day off tomorrow