21 June 2013; “Johnny Be Good…”

Johnnybegood

 

Warm-up: Jog to Colquitt and back, Bearcrawl around available space in Box, Jog to Colquitt again, Crabcrawl around available space in Box

WOD: “Johnny Be Good” (45 minute Cap)

25 Wallball

25 Abmat Sit-ups

Run to West Main/Audley

25 Wallball

25 Knees to Elbows

Run to West Main/Audley

25 Wallball

25 Toes to Bar

Run to West Main/Audley

25 Wallball

25 GHD Sit-ups (note, we have 3 GHDs so we need to start at different stations)

Run to West Main/Audley

25 Wallball

25 Windshield Wipers from Pullup Bar

Run to West Main/Audley

25Wallball

25 Toes to Pole

One last run to West Main/Audley

RX 20/14 and all Core Movements RX etc….

No Cool Down

 

Advanced Athletes/Self Study/Two A Days Today

Advanced Skill 1: Ring Handstand Holds (you may wrap feet in straps) 3 rounds for max time…record yourself…

Advanced Skill 2: 10 minutes practice of Cold Start Double Unders, start with rope directly behind you, no singles prior to Doubles

Advanced WOD 1: 7 minutes of BAR Muscle Ups for time

Advanced WOD 2: 30 minutes of Rowing for Max Calories

1 minute on/1 minute off, Damper Setting of #10, give an absolute MAX Effort for 1 minute, rest for 1 minute…15 rounds….focus on your BREATHING, try to return your Heart Rate to as close to Normal during 1 minute break….deep breathing, slow exhalations…as Yoda says…CONTROL, CONTROL, YOU MUST LEARN CONTROL!!!!

ARX Cool Down: 25 GHD Sit-ups

 

6-21-2013a