Monday, November 16, 2015

Sunday Fun Day!

Strength/Endurance
EMOM 10 MIN: 70%

Even:5 Back squat (Endurance: light 10-15)
Odd: 5 shoulder press (Endurance: light 10-15) 

*strength athletes will get 2 bars and work in groups with someone with similar weights.  During the EMOM, athletes can increase weight each round if desired to reach 70% of 1rm by the last few sets.
 
WOD
For Time: 

100 abmat sit ups
On the Minute – 1 round of Cindy (5 Pull-Ups, 10 Pushups, 15 AirSquats)

L2 3,6,9 reps of Cindy
L1 2,4,6 reps of Cindy

Start with 1 round of Cindy, then resume with sit ups until the top of the next minute. Any athlete can start out with RX 5,10,15. However, if cannot complete 1 round of Cindy within 1 min, must decrease reps to L2, then L1 as needed so that athlete can complete all pull ups, push ups and squats within the minute and get some sit ups done

9 comments:

  1. A) 175/95 (same weight entire EMOM)
    B) 12:58 (3 rounds RX, all else L2)

    That was great! Great job 5am and thanks for the push at 6am!!

    Asa

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  2. Fun WOD, fo sho. Posting to conform to the row challenge standards... 10K yesterday. Hoping to complete the challenge this week so I can move on to snatch/ pull-up/ DU work on my days off instead of sitting on my butt rowing.

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  3. Today was not my day, but got a little sweat on to say the least.
    Strength - 145/65,75,85,75,75
    WOD - 7:58 L1

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  4. 15:55 RX (first 50 sit-ups on the GHD)
    Fun!

    ReplyDelete
  5. FUN MOD WOD!

    43# GM and Presses
    7:01 Mod L2

    ReplyDelete
  6. Great Wod, but I feel like I failed it. L2 an
    d then L1 at the
    end so I could try to get my 100 sit ups in. Only got 90 at a crappy time.
    Hope tomorrow is better for me.

    ReplyDelete
    Replies
    1. Don't beat yourself up. This one was suppose to be super challenging. We need workouts like this every once in a while!

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