Monday Workout (9/12/11)

Warm up for 20 minutes

Workout
(1) lock off workout
All boys; on the hangboard, you will do a pull up and reach with the left hand to touch the red box, come back down without coming off the hangboard and go up with the right hand to touch the red box; do this without getting off the hangboard so that you touch the box 5 times with each hand
Repeat 5 times - with a 1 to 2 minutes break in between

Girls plus Evan; do the same thing as the boys but do it on the pull up bar and reach for the hangboard
Repeat 3 times - with a 1 to 2 minutes break in between

(2) small endurance
AJ, Chris, Andres and Luke; do 100 moves on the 45 - wave walls without getting off the wall

Everyone else; do 200 moves on the whole traverse wall without getting off the wall

(3) Technique: CONCENTRATE ON THE FEET!
Aj and Chris: climb all the yellow problems without cutting feet or making noise with your feet
Andres and Luke: climb 5 yellows and 5 greens and 5 reds without cutting feet or making noise with your feet
Everyone else: climb 10 greens and 5 reds without cutting feet or making noise with your feet

(4) Power
3 by 3; no resting!
AJ, Luke, Andres and Chris; pick three yellow problems (mostly on wave and 45)
do each yellow one without stopping then repeat 3 times

Everyone else; pick three green problems (on wave or 45)
do each green one without stopping then repeat 3 time