Monday, 22 APRIL 2013

Announcements - we will meet in the '62 Room.

Equipment required - rings for dips

Warm-up and instruction - we will divide the group in half and give everyone a chance to practice each of the movements.

WOD -

This is a bit like 'beat the clock' in that each round you add a rep. The difference is this WOD is limited to 15 minutes and it has multiple exercises.

Start with 1 rep of each of the following exercises.  After you complete 1 rep of each, then move on to 2 reps of each, and continue to add one rep after each round is complete until you cannot complete an unbroken set of the exercise.  At that point drop that exercise and continue with the rest.  The goal is to complete as many reps per exercise as possible within the time prescribed.

Exercises - can be done any order, but the reps for each exercise must be done unbroken!
Handstand push-ups (scale = pike push-ups)
Chest to bar pull-ups (scale = regular or jumping pull-ups - be mindful of your volume- doing 100 jumping pull-ups is not the goal!)
Knees to elbows (scale = hanging leg raises)
Ring dips (scale = straight bar dips or hand release push-ups)
Chin-up (kipping is authorized)

Example: You do 1 x HSPU, 1 x C2B pull-ups, 1 x KTEs, 1 x ring dip, and 1 x chin-up for Round 1.  You then do 2 x HSPUs, 2 x C2B pull-ups, etc for Round 2. Then on Round 4 you are only able to do 3 x HSPU, then do 4 reps of each remaining exercise. On Round 5 you do 5 x C2B pull-ups, 5 x KTEs, and only do 4 x Ring Dips and 5 x chin-ups.  Next round would be 6 x C2B pull-ups, 6 x KTEs, and 6 x chin-ups....you get the point!

Post number of rounds complete per exercise before dropping it.  Example results could be: 3 x HSPU, 8 x C2B, 9 x KTE, 4 x Ring Dips, & 12 chin-ups - this means you were only doing sets of chin-ups when time expired.


4 comments:

Mickey said...

sounds awesome! going to be squatting and bench tomorrow morning but i'll definitely be hitting this in the afternoon.

Nate said...

Finished 7 rounds of everything except HSPU. Managed 5 of those and on the 6th round got in 3 before I could push myself up anymore.

Adam said...

good to see a big crew this morning!

I completed 6 rounds as rx'd and then did 7 HSPU + 5 ring dips before time ran out.

Grip became a factor and with unlimited time, I probably could have done another round or 2 before dropping exercises.

R.K. Barker said...

I got 7 rounds, lost HSPU after round 3, I couldn't seem to stay on the wall. Lost chin-ups and pull-ups on rep 6 of round 7, grip was a big factor. That was fun.