4/5/10

WOD - 04/06/10

Mobility: DeFranco's Agile 8.

Skill:
Ring work: 10-15 minutes
Men: Muscle-ups
Women: Ring Dips

Work:
A1. Front Squat @ 50X1; 8-10 reps; 3 sets; rest 30 sec
A2. Ring Push-ups - amrap(-1); 3 sets; rest 180 sec
B1. Row - max effort for 30 seconds; 4 sets; rest 15 sec
B2. Kettlebell Swings - 20 unbroken; 4 sets; rest 120 sec
C. Toes-To-Bar - 12 reps; 3 sets; rest 90 sec

Finisher:
Mandatory Stretch!

We will begin tapering this week in preparation for Sunday's tryout - Wednesday will be our last rough/hard workout; someone make sure ODB gets a muscle-up today; any guesses on which movements will be involved on Sunday???
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2 comments:

  1. UnknownApril 5, 2010 at 8:50 PM

    Is it air squats? Will there be a lot of air squats?

    ReplyDelete
  2. KTApril 6, 2010 at 9:42 AM

    I gave gotten really good at the Agile 8 recently- hope
    that's on the list! :). Maybe some super sexy db curls?

    ReplyDelete

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