Wednesday 090915

Wednesday 090915

WORKOUT OF THE DAY

SKILL:

Skin the Cat
3x4 Chin Ups on Bar
3x4 Knee Raises on Bar
3x4 Leg Raises on Bar
3x4 Ring Chin Ups
3x4 Ring Knee Raises
3x4 Ring Leg Raises
4x1 Skin the Cat sitting on floor
4x1 Skin the Cat

WOD- "JT"
21-15-9
HSPU
Ring Dips
Push Ups

 

 

RECIPE

"Maca Energy Bars" on My Whole Food Life.

 

 

 

 

 

**COMPETITION CLASS**

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Freestanding Hold x 20-30 seconds (use assistance if needed)
Minute 2 – Roll to Candlestick x 10 reps
Minute 3 – Bamboo Bar Overhead Stability Hold x 30-45 seconds
(if you don’t have a Bamboo Bar, use PVC pipe, bands and kettlebells) B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 4 Burpee Box Jump-Overs + 8 Chest-to-Bar Pull-Ups
Minute 2 – 5 Burpee Box Jump-Overs + 10 Push Press (115/75 lbs)
Minute 3 – 12 Alternating Reverse Lunges with Kettlebells (32/24 kg KBs – Farmer’s Carry)
When the clock hits 21:00, perform…
Three rounds for time of:
8 Chest-to-Bar Pull-Ups
9 Burpee Box Jump-Overs
10 Push Press (115/75 lbs)
12 Alternating Reverse Lunges with Kettlebells (32/24 kg KBs – Farmer’s Carry)
C.
Three sets of:
Anterior Loading Box Step-Ups x 8 reps
(hug a heavy sandbag, D-Ball or med ball)
Rest 20-30 seconds
Banded Lateral Leg Raises x 45 seconds
Rest 20-30 seconds
Banded Hamstring Curls x 45 seconds
Rest 20-30 seconds



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