Today's Workout:
A. Every minute, on the minute, for 8 minutes (4 sets):
Minute 1 – Handstand Walk x 10 Meters
Minute 2 – Unbroken Double-Unders x 30-50 reps
B. Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 65% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101-104%
*Set 8 – MAX UNBROKEN REPS @ 90%
C. Three sets of:
Single-Arm DB Row x 10 reps each @ 2111
Strict Toes to Bar x 8-10 reps @ 3110
Rest as needed
"Performance"
A. Every minute, on the minute, for 8 minutes:
Minute 1: Handstand Hold x 30-45 seconds
Minute 2: Double-Under practice
B. Same as above.
C. Three sets of:
Single-Arm DB Row x 10 reps each @ 2111
Dragonflys x 8-10 reps @ 3110
Rest as needed
Scheduling Reminder: We will be hosting the Invictus Athletes Camp this weekend from November 7-9, 2014. There will be NO evening classes on Friday, November 7th, however we will have Open Gym from 3:30-5:30pm for you to get the WOD done. You must be finished working out by 5:30pm as we will be closing the gym and setting up. We will be CLOSED all day on Saturday, November 8th.
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