Monday, March 28, 2011
911
Warm up: 3 x 5 dips, pull ups, pvc front squats
Skill/focus: Front squat
Take 2-3 sets to build your load
Workout:
AMRAP in 9 min
Adv version
3 muscle ups*
6 front squat 185#/135#
Beg/Int version
9 front squats 95#/65#
11 burpees
5 mins rest
AMRAP in 11 mins
2 rope climbs**
4 burpee box jumps 24"/20"
3 snatches, ea arm 70#/55#
Post # of rds from each amrap for score
*if you do not have a muscle up, subs 3 dips/3 pull ups for ea mu
no bands; if you do not have dips/pull ups do beg/int version
**if you are unable to climb rope, subs 15 renegade rows
911
Warm up: 3 x 5 dips, pull ups, pvc front squats
Skill/focus: Front squat
Take 2-3 sets to build your load
Workout:
AMRAP in 9 min
Adv version
3 muscle ups*
6 front squat 185#/135#
Beg/Int version
9 front squats 95#/65#
11 burpees
5 mins rest
AMRAP in 11 mins
2 rope climbs**
4 burpee box jumps 24"/20"
3 snatches, ea arm 70#/55#
Post # of rds from each amrap for score
*if you do not have a muscle up, subs 3 dips/3 pull ups for ea mu
no bands; if you do not have dips/pull ups do beg/int version
**if you are unable to climb rope, subs 15 renegade rows
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Since we've had to call 911 so much lately might as well name the wod after it. . .
Swimsuit Challenge: We're into Week 2 for some of you and others have just kicked off Week 1. I will be responding to food logs and posting on the FB discussion group. There has been excellent input and feedback thus far along with noticeable changes in many of you.
Music: We are looking for requests for songs you would like to hear during your workouts. Please send me a list. Only the Coach teaching the class has control over what we are playing. Feel free to make a request to him/her if you have one but do not change the station or volume in the middle of a wod.