Schedule is normal M-T-W.
Thursday is our 2nd Annual Thanksgiving Pentathlon. 5 Events at your own schedule, in any order. As long as you complete the events between 9 and 11 am. This is relaxed and fun but not easy, you will have earned your stuffing at the end.
#1) Oxygen Gauntlet— Athletes Choice on the order of — Shuttle Run 30/20 , Row 30/20 Calories, Airdyne 30/20 Calories. Then 30/20 or 100/70 Double Unders/Singles. Jump rope MUST come last.
#2) Max Length UNBROKEN front rack walking lunges 115/80.
#3) 7 Minutes to establish your best Hang Snatch Triple.
#4) Amrap in 5 — 10 Burpees/10 Handstand pushups
#5) Max Time Static Hold from pullup bar.
Friday we will close. Saturday and Sunday Open Gym/Sandstorm prep which segues into
SANDSTORM ROSTERS ANNOUNCED
In determining the teams, I was mostly concerned with spreading out the handstand walks, then tried to balance the deadlift and running capacities such that no one team was glaringly weak. From here on out, please coordinate with your respective teams to get as much practice as possible. On any given day you can work some solo stuff from among the following suggestions:
Muscle ups/Static Holds such that you know close to exactly how many you can do/how long you hold the bar.
Deadlift Singles up to 95% of perceived max. Know this number!
Short burst short rest thrusters sets. Sets of 5 to 10/ rest as long as it took you to perform, then repeat 3 or 4 times.
Short Snatch sets followed by front rack Walking Lunges.
800 m Runs. With or without a KB.
TEAM 1– Jill, Lili, Aaron and Larry
TEAM 2– Whitney, Jason, Jeff and Adelynn
TEAM 3– Kristen, Andrea, Brock and Greg
Please Register your team at the following address http://www.legacyseriesevents.com/ prior to Dec 1st after which the cost goes up from $300.
WOD for Monday 11-226-13
Work- Amrap in 8. 8 burpees, 8 pullups. Judges, 2 groups.
Strength 1- 3x Sideways handstand walks for cumulative distance. Wall Assisted.
Strength 2- 3x 5-12 reps any challenging ring action. Muscleups, ring dips, ring puhsups etc. If you can do more than 12, increase your technical difficulty.