"Speed AMRAP"(11.3.2010)

Billy and Susan hitting some Wall Ball!!

I. Beast of East Pre-Dinner:
Anyone who is interested we will be holding a pre-dinner at Ross’ house for the Beast of the East. It will be Paleo friendly and also give us a chance to prep for the big day ahead on Saturday. It will also show some support for the Vagabonds who will be competing in this epic event and give everyone a chance to gather and commune as a gym. If you need anymmore information, please ask Ross or myself for the details of the dinner.
II. Dynamic Mobility Warm-Up:
Monostructural Warm-Up(Bike, Row, or Jump Rope)
Banded Hamstring Stretch
Squat Openers Circuit
Shoulder Mobility Circuit
Box Flexion Stretch
III. Skill and Metabolic Conditioning Workouts of the Day:
A. GHD Sit-Ups, 3 sets of 20
*If you are new to this movement, we will scale the reps down to ensure safety and proper technique*
B. “Double Speed AMRAP”(Two Separate AMRAP Workouts):
AMRAP 6 Minutes of:
8 Front Squat @ 115/85
8 Knees to Elbows
Rest 3:00 Minutes
AMRAP 6 minutes of:
8 Deadlift @ 155/105
8 Push-Ups
*Level 1*
Banded Push-Ups
*Level 2*
Full Range of Motion Push-Ups
*Level 3*
Ring Push-Ups
IV. Beast of East Competitors Schedule:
3 sets of 20 GHD Sit-Ups
3 sets of 12 Ring Dips
4 x 400 m Sprints @ 80% Effort of Best 400 m Run
Post Number of Rounds Completed to Comments.