W.O.D. 7.11.14

Gymnastics Focus:
Eccentric Ring Holds (Advanced) Do three sets of eccentric holds on the rings.  Get a 24 inch box and set it about 2 feet in front of the rings.  Have the rings set about 30 inches from the ground.  Lay on the ground with your feet on the box and using a false grip, pull yourself to the rings and touch your chest with the rings.  You should be parallel to the ground at this point in time.  Hold this position as LONG as possible and resist gravity until you are completely extended at the elbow…at this point in time, try to pull yourself to touch the rings again.
Ring Rows (Novice) Three sets of 10 reps changing the angle of your body and challenging yourself or putting your feet up on the box for an enhanced stimulus.

For time:
Row 1000m
10 Back Squats 135/95
Row 500
15 Back Squats 155/105
Row 250m
20 Back squats 205/135

The athlete will have one bar and is responsible for loading the bar.

"If you want to lift yourself up, lift up someone else."
–Booker T. Washington


Unknown said...

The more you do in life now, the less you will regret later. It doesn't really matter how you do it so long as you just DO IT! Live a life that is free of the shoulda, woulda, coulda trap.

Unknown said...


Pam G 12:55 65/75/85

Paul S said...

Barb 16:11 55/65/75
Fugo 13:00 SC
Diane 14:19 RX
Tori 15:59 63/63/63
Alison K. 12:39 RX
Anne 15:09 55/65/65
Marni 16:25 85/105/125
Chris D. 18:23 135/145/145
Audrey 16:50 63/93/93
Jackie 15:15 75/95/105
Rich 15:17 115/135/155
Fayth 16:23 55/65/65

"When you kill a king, you don't stab him in the dark. You kill him where the entire court can watch him die."

Paul S said...

Bill P. 12:30 RX
Coach Mcc. 12:44 RX
Zach 12:49 RX
Dave 12:56 RX
Anne 14:34 55/65/75
Roman 14:32 115/135/155
Sarah 14:53 35/40/45
Regi 15:24 RX
Candy 20:53 95/115/115
D. 13:45 RX
Tim H. 14:40 RX
Jen S. 14:57 33/53/63
Kelly 14:58 63/73/83
Dana 16:37 75/85/105

Unknown said...

5:30 Mobility

Matt H
Sarah W

Stephanie Vincent said...

Mark r 17:02 135/155/185
Brian H 15:13 Rx
Kim 17:22 55/65/75

Jon P 10:49 Rx
Jill a 14:40 Rx
Nick C 18:50Rx
Christine 15:17 65/95/95
Pete 13:03 rx
Joe 16:00 115/135/155

joe g 15:07 125/145/165
Mike fab 12:34 Rx
Taryn 16:52 75/85/85
MArci 17:07 55/65/75
Alex 15:20 105/115/125
LP 15:49 85/105/115