Homework!

As promised here's the weeks homework!

Tuesday

MANDATORY WORKOUT DAY! This is a good classic CrossFit type day, and would benefit almost everyone in the club!

Also, do the following workout:

From the upcoming Battle of the Sexes comp this weekend, do WOD 2 "Pistols":
7 minute AMRAP of:
3 Pull up toes to bar*
6 Pistols
30 Double Unders
*Pull up toes to bar: 1 pull and 1 toes to bar = 1 rep.

Wednesday
do the following workout from a comp that Kevin is doing soon:
18 Ground to overhead (135/95)
30 toes to bar
15 Ground to overhead

20 burpees
12 Ground to overhead

10 bar muscle ups
9 Ground to overhead

20 burpees
6 Ground to overhead

30 toes to bar
3 Ground to overhead

Yes, I know its two days in a row with toes to bar but Tuesday's is short! Pick a challenging weight! Even the top dogs will get pretty tired at 135 with that many reps. I'd scale to one you can do 10 or so unbroken when pretty fresh...just don't go too heavy! You shouldn't end up doing these as singles. For the Bar MuscleUps, either do the jumping version we did a few Saturdays ago, or do one chest to bar and one ring dip per muscle up.

Thursday

Core work!

4 rounds

15 GHD situps

30 second superman hold

Friday

Recover

Saturday

Several will be taking this as a rest day because of the comps; for everyone else, let's do a team wod that I'll come up with based on the day's gym workout.

Mickey