Saturday 01.12.13
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| MuscaVegas Warriors in action. Sara gets a hit (and air time)! |
Prepare now by cleaning out your cupboards and your pantry of all items containing
dairy, whey, wheat, grains, legumes, peanuts, soy, or sugar (in all it's nefarious forms).
We're collecting non-perishable items now through the end of the month.
Saturday Funday is all about choice. Choose your own WOD from the options below. Hammer hard on those skills at which you're less than stellar and perhaps scratch off one of those goals sooner, rather than later.
WOD Choices
"Fran-Runs-and-Squats"
21-15-9
Thrusters (95/65)
Pullups
THEN
THEN
20 back squats at 20RM (a.k.a. as heavy as possible)
THERE IS A 20 MIN CAP FOR THIS WOD
--
"Barbara"
Five rounds*, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*Rest precisely three minutes between each round.
--
5 rounds of:
7 reps: on the rings, lower from an inverted hang, slowly, with straight body and arms
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution.
Ideally this is done with two pairs of rings -
one pair hung app. 8' off the ground and the second 4" off the ground.
WOD demo video [wmv] [mov] [HD mov]
--
"Jackie"
1000 m row
50 thrusters (45#)
30 pullups
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*Rest precisely three minutes between each round.
--
5 rounds of:
7 reps: on the rings, lower from an inverted hang, slowly, with straight body and arms
15 Ring Push-ups
Move SLOWLY and methodically attempting perfect execution.
Ideally this is done with two pairs of rings -
one pair hung app. 8' off the ground and the second 4" off the ground.
WOD demo video [wmv] [mov] [HD mov]
--
"Jackie"
1000 m row
50 thrusters (45#)
30 pullups
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