Farewell Tour

WOD for Monday 042913 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups

Skill:
Dips
3 sets @ 60% of max reps (ie, if your max set is 10 reps, you’ll do 3 sets of 6 reps)

Strength:
Press
5 reps @50%
5 reps @65%
3 reps @80%
2 reps @90%
Establish 1RM (no more than 3 attempts)

Conditioning:
15-12-9 Reps For Time:
Kettlebell Swings (70/52)
Toes To Bar

Time Cap: 6 minutes

Post Press Loads and Workout Rounds to Comments
During the skill segment, which is to be done after the Press today, perform 3 sets of  Dips. Determine the number of reps for each round by taking 60% of your 1 set max.  Rest 2-3 minutes between sets.  Follow this progression scale if you don’t have Ring Dips:  Pushups – Ring Pushups – Bar Dips – Ring Dips.

For the strength segment, you will establish a 1RM Press for the day.  Follow the reps and % progression up to 90% and then take 2-3 attempts at a 1RM.  Failing is ok, but know your capacity and don’t be stupid.  Also, you should be working with at least one other person at your station.  This will help insure that you don’t work too quickly and also get us working together.  Make sure you ring the Cowbell and write your PRs on the board too!

For the conditioning workout, work with a partner and alternate rounds.  20m is the equivalent of 10 lengthwise mat lengths or 15 widthwise mat lengths.  Working with one arm at a time is going to really challenge your midline stabilization!

ENDURANCE WORKOUT tonight at 6pm!

American KB Swing with Jeff Martone
[youtube]https://www.youtube.com/watch?v=Jv3olIBrNhw[/youtube]