Running Workout
2.25miles
Workout of the Day
Tuesday=Crossfit Delray Beach
WOD: NOT FOR TIME, FOR TEMPO
STATION 1: PULL UPS
A1: Strict Pull Ups @ 4011; 6 Reps; Rest 30 Seconds; 3 SetsA2: Hold the top of Pull Up (Chin over bar) @ 20-30 Seconds; Rest 30 Seconds; 3 Sets
REST AND ROTATE
STATION 2: DIPS
B1: Strict Dips @ 4011; 6 Reps; Rest 30 Seconds; 3 SetsB2: Hold the BOTTOM of Dip (Shoulders below elbow crease) @ 20-30 Seconds; Rest 30 Seconds; 3 Sets
REST AND ROTATE
STATION 3: PUSH UPS
C1: Push Ups @ 4011; 6 Reps; Rest 30 Seconds; 3 SetsC2: Hold the BOTTOM of Push Up (Flat plank position, hovering just above ground) @ 20-30 Seconds; Rest 30 Seconds; 3 Sets
REST AND ROTATE
STATION 4: UNBROKEN SKILLS
D1: Kettle Bell Swings - 20 Reps (set 1), 25 Reps (set 2), 30 Reps (set 3) UNBROKEN; Rest 30 Seconds; 3 SetsD2: Double Unders - 20 Reps (set 1), 25 Reps (set 2), 30 Reps (set 3) UNBROKEN: Rest 30 Seconds; 3 Sets*
* If you BREAK the set, you must start over. Scale loads and total reps per set if beginner.
Frustrated you are, young Jedi. Perhaps your overtraining or not eating enough...
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