1/09/13: Wednesday

Written by josequan. Posted in Fitness

WARM UP

400 Meter run

Then…

2 Rounds not for time:
3 Burpees
8 Spidermans
200 Meter run

WOD

For Time:

1 Round of “Cindy”
1 Power clean
1 Round of “Cindy”
2 Power cleans
1 Round of “Cindy”
3 Power cleans

… and so on until you have completed 10 Power cleans/ 10 Rounds

* Athletes will choose weight of Power clean *

1 Round of “Cindy” = 5 Pull-ups + 10 Push ups + 15 Air squats

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

 

BB Gymnastics

1) 12 minutes to establish a 1rm Power Snatch.

2) 12 minutes to establish a 1rm Power Clean & Push Jerk.

 

Strength

1a) 5X3 Snatch First Pulls – heavy as possible, rest 45 sec. DEMO VIDEO
1b) 5X3 Pendlay Rows – heavy as possible, rest 45 sec. DEMO VIDEO
1c) 5X3 Split Press – heavy as possible, rest 45 sec. DEMO VIDEO

— 1a, 1b and 1c will be performed in supersets. Ex. — perform 1a, rest 45 seconds, then perform 1b, rest 45 seconds, then perform 1c, rest 45 seconds, then perform in the same fashion with no rests greater than 45 seconds. Please watch the DEMO VIDEOs!!!! Heavy as possible means go heavy…it should be a struggle/ fight. —

Endurance

Run
6  X  200 Meter
1:30 Rest

Row
3  X  600 Meter
1:30 Rest

 

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