Sunday, January 6, 2013

Monday 130107 AMRAP 14 Minutes

Ondrej's Challenge this month is: Max reps push ups (to abmat) in 60 seconds.  This will be done at some point during most classes for the month of January.  We have already seen some athletes put up big numbers- and more relevant- we have seen some already top their best numbers.  And that is what these focused challenges are all about.  Get great range of motion, develop solid skills with great mechanics.  This is to target improvement in areas that you MIGHT not be too good at.

The example below: Kendra, plain and simply put, did NOT excel at push ups.  One focused month of tabata work- with an emphasis on getting strength in a good mechanical position... and now Kendra DOES excel at push ups. Work on weaknesses... and in the long run- they can become your strengths.  This means NO knee push ups for just about everyone!
Right effort- targetted weakness, become strengths.
Toes, chest, and hands on the ground. Hips and quads NOT touching the ground.
Lower in one solid plank position.  Push up in one solid plank.  Fully extend arms.
Head and neck remain in neutral position.

Monday's WOD: classes at 7, 9, 10am and again at 4 and 5pm.  Strength class at 6pm.
14 Minute AMRAP of:
8 Ring dips
10 Box jumps (24")
12 Bumper plate overhead step lunges (25/15kg)
Post number of rounds and scaling to journals/chalkboards.

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