"Strict AMRAP"(2.27.2011)
I. Vagabond Schedule for Sunday, February 27th, 2011:
9:00 am, 10:00 am, and 11:00 Classes
II. Metabolic Conditioning Workout of the Day:
Amrap 15 Minutes of
8 strict Pull Ups
Ring Holds x 15 seconds
Row 200 m
Level 1
Amrap 15 Minutes of
10 Ring Rows
Plank Holds on Elbows x 15 seconds
Row 200 m
*Keep body in a good plank position with hollow position intact. Squeeze your butt cheeks and shorten that rib cage to be in a good hollow position.*
Level 2
Amrap 15 Minutes of
8 strict banded pull ups
Bar holds x 15 seconds
Row 200 m
Level 3
Amrap 15 Minutes of
8 strict pull ups
Ring holds x 15 seconds
Row 200 m
*All Holds will be cumulative. So if you hold your plank hold for 5 seconds, then you have 10 seconds left to hold that position before you move onto the rowing part of the workout. All Holds must have a good hollow position and a tight core. Shorten your rib cage and keep everything tight. The ring holds and bar holds keep your toes pointed down and rings tight to body.*
Post Number of Rounds Completed to Comments.
got the highest score on the beer amrap feel like it too
Hahaha, yea kevin for the competitor wod I think we already did a workout called that last night! Unfortunately have to rest today, not because of last night but been at it for 6 days straight, perhaps we can make that one up tommorrow?
DEANNNN!
pays to be a good boy haha I feel great