7/7/15 “Victoria D”

 In Workout of the Day


Mobility: Ankle Mobility

Skill Practice Warm Up: GHD Sit Up Progressions

Strength: None.

Metabolic Conditioning: “Victoria D.” 5 rounds for time. (4 Rounds for Health)

14 shoulder to overhead (A: 115lbs, I*: 73lbs, N: 53lbs)

40 double unders or 80 Singles**

33 abmat sit ups

*Women’s “As Prescribed” weights and reps (Rx)

** Once you start a set with single unders (or double unders), you must stick with it until the next round.

Scaling Guide:  12 – 22 minutes

Coaching Tips: Avoid push pressing the weight early on and save your shoulders by doing jerks from the get-go. Many people will be better off doing single unders (even if you are pretty good at DUs), just so you have more time between sets of S2O.  Make sure you keep your hips down on the sit ups.  Otherwise you may end up with the ‘dreaded raspberry’! If this workout looks daunting do one less round and focus on going faster.

Log your results online by clicking here.

Compare to: 2014 – 05 – 26

*Women’s “As Prescribed” weights and reps (Rx)

Optional ‘Cash Out’: None.

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