Monday 07/13/09

Location: CHS
Time: 5:00 a.m.

Plyometrics
1. Box Jumps, 5 x 5
2. Step off 12" box, reactive jump to higher box, soft landing and stick it. (2 & 1-leg variations), 20 contacts

Reactive jump: Change direction as quickly as possible - spend as little time as possible on the ground.


20 min AMRAP of:
5 HSPU
10 Pull-ups (your choice: CTB or regular)
15 Sit-ups
20 Squats


Below is what was originally posted for today (in addition to the plyos) - we changed it to what is posted above. "Nate" will take place some other time.

"Nate"
20 min AMRAP of:
2 Muscle-ups
4 HSPU
8 KB swings, 2 pood/1.5 pood

Compare to 11/30/08.

Besides the modified muscle-up that we'll discuss before the WOD, a sub for 1 muscle-up is 4 pull-ups and 4 dips (or push-ups), so this works out to 8 pull-ups and 8 dips per round.

For HSPUs, the first scaling option would be to use a stack of some sort to shorten the distance traveled. The next option would be to sub for the HSPUs - a good sub would be the shoulder press with either dumbells or a barbell.

The dumbell conversions for the KB swings are posted below, and they can certainly be scaled as well - just note that the weight you choose should be heavier than what you normally use for Helen (and certainly heavier than what you use for the Filthy 50). There are only 8 reps each time, so go heavy, but keep your core muscles activated and use good technique as well.

1.5 pood = 55#
2 pood = 70#