WOD: Thursday, January 9, 2014

MAX REP DAY!

BEFORE COMING TO CLASS: DO MAINTENANCE ON YOUR HANDS <--- Click on this link and Donny Shankle will teach you what to do.


(A) In 6 Minutes: Accumulate 2 Minutes holding your chin over the pull-up bar using a pull-up, chin-up, or mixed grip

(B) Pull-Ups and Toes to Bar as follows, for REPS not time. (Spend no more than 14 minutes)

  • Max Rep L-Pull-Ups (Alt: Max L-Hold w/ chin over bar)
  • Rest 90 seconds
  • Max Rep Strict Toes to Bar
  • Rest 90 seconds
  • Max Rep Strict Pull-Ups (Sub: Banded)
  • Rest 90 seconds
  • Max Rep Strict Toes to Bar
  • Rest 90 seconds
  • Max Rep Hollow Body Pull-Ups (Sub: Banded)
  • Rest 90 seconds
  • Max Rep Kipping Toes to Bar ... Once you slow down, you're done. Don't hang on the bar indefinitely trying to get one more rep. Same for Kipping Pull-Ups.
  • Rest 90 seconds
  • Max Rep Kipping Pull-Ups (Sub: Banded Kipping)

(C) 3 Rounds of Max Rep Burpees

  • 30 Seconds ON
  • 30 Seconds OFF

(D) Russian and American Kettlebell Demo and Practice

(E) 3 Rounds of Max Rep American Swings (Sub: Russian) 1.5/1.0

  • 40 Seconds ON
  • 40 Seconds OFF

(F) 3 Rounds of Max Rep Push-Ups (Chest to Ground and Elbows to Lock Out, PLEASE)

  • 25 Seconds ON
  • 35 Seoconds OFF

(G) Competition (Optional for all Others):

2x 500m Row For Time

  • Rest as needed between attempts or as time permits.

(H) TWO-A-DAY WOD to be done 6-12 hours before or after (A)-(G):

With as few breaks as possible (or none) and NOT FOR TIME:

  • Jog 800
  • Stretch for 10 minutes
  • 50 Double Unders
  • Run 400m
  • 40 Double Unders
  • Run 400m
  • 30 Double Unders
  • Run 400m

(I) 20-40 Minutes of Stretching, Soft Tissue Work, and Mobility before Bedtime

 

Yatish. Moon Jumper. Photo by Rafael Vega