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Warning!! This workout may do something like this to your hands!!
WOD
"Clapping Cindy"
Max Rounds in 20 minutes:
5 Clapping Pull-ups
10 Clapping Push-ups
15 Clapping Squats
This variation of Cindy is very challenging. A clapping squat(because I know you are wondering) is like a jumping squat but when you are in the air you tap your feet together. Best of luck.
In reference to a bicyclist who seemed to be saying that riding was similar to squats since they both made your legs hurt: Yes they both hurt, but so do burning your hand and burying your bulldog. The differences are actually quite significant. The trouble with cyclists is that their training establishment keeps reinforcing the silly bullshit that all recreational athletes want to believe: at some point, all serious athletes go outside their sport-specific work to improve, and recreational athletes just want to play their sport and wear the clothes.
Mark Rippetoe
WOD
Rest Day or active recovery
The muscle-up is a skill that is essentially a pull-up followed by a dip. It is used to take yourself from below a sets of rings or bar to above a set of rings or bar. Many can do a pull-up, and many can do a dip, but transitioning between the two takes a certain level of strength and coordination.
The top picture shows a normal grip on the rings, the bottom shows a false grip. The false grip is not a necessity but it does make for a smooth transition from the pull-up to the dip.
WOD
20 min. of muscle up practice
WOD
"Fran"
21-15-9 rep rounds of
95# thrusters
Pull-ups
No rest for us!! We have three WOD's to do at the Qualifier.
WOD
Rest Day...You will pay for it later
Speal after completing the first WOD of the Great Basin Regional Qualifier. Impressive!
WOD
4x400m run
1:1 work to rest ratio
ABS- 1x max plank hold
Ensure that you come to full extension on all of your cleans. Use your legs and hips!!
WOD
"Elizabeth"
21-15-9 rep rounds of:
135# Squat Clean
Ring dip
