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WOD 7.27.10
By cynthiabrown | July 27, 2010
5 AM
1. With a running 5 Minute clock, complete as many sets of 20 Unbroken Double Unders as possible. Record the total number of completed sets.
2. 5 x 3 Min Rounds
400M Run + AMRAP of Handstand Push Ups
Rest 2.30
400M Run + AMRAP of Box Jumps
Rest 2.30
400M Run + AMRAP Ring Dips
Rest 2.30
400M Run + AMRAP Squats
Rest 2.30
400M Run + AMRAP GHD Sit Ups
*Each round you have 3 minutes to complete the run and as many reps of the gymnastic movement in that round. Record the total number of reps completed each round.
*In this workout, work whatever part of the skill you have mastered. For example, if you are still using an Abmat or doing your HSPU from the box, then do that here. The focus in this WOD is to get used to actively resting from the run by immediately starting the prescribed AMRAP.
I just want to acknowledge Chris Nolder for her dedication to improving one of her goats.
Chris comes in, sometimec 30 minutes, before her class each day and works on her Double Unders. A skill that has shown tremendous improvement since she has started to work on them! BRAVO Chris!!
Happy Birthday KB!!
Topics: Cynergy Central | 5 Comments »
July 27th, 2010 at 10:09 am
Nice job programming this one Carse! You may have a future with this stuff!!
July 27th, 2010 at 10:24 am
Happy Birthday Coach!!
Holy Cow carse that was a tough one.
July 27th, 2010 at 10:39 am
Happy Birthday KB! (maybe you could sneak a piece of cake in to the house!)
July 27th, 2010 at 1:07 pm
Nice job on this one Carse – even with my 3 rounds of goose eggs! Guess I need to come in 30 minutes early and work on my “running” goat! Very impressive Chris – I love it!
Happy Birthday Coach Brown!
July 27th, 2010 at 1:36 pm
HAPPY BIRTHDAY COACH!!