1/28/13 – Monday

Written by josequan. Posted in Fitness

Congratulations to all the runners who participated in the 6th annual Coffee trail 10k & 15k, but really 19k, race. We had 5 gym members medal, 2 for the 15k overall and 3 for the 10k age divisions. This just goes to show you that you do not need to run millions of miles a week to be a good runner. Great job team!

WARM UP

200 Meter run

Then…

2 Rounds not for time:
10 Overhead squats
5 Sot presses
10 Sit ups
5 Lunges

 

WOD

1
Overhead Squats
5  X  3
* New set every 2:00 Minutes.

2
Weighted Bridges
3  X  15
* New set every 2:00 Minutes

3
8 Rounds for max reps of:

Push press (75# / 55#) , 20 seconds
Rest 10 seconds
Jumping alternating lunge, 20 seconds
Rest 10 seconds

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

 

BB Gymnastics

1) Snatch: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75%

– rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat

2) Clean & Jerk: 5X1 @ 80%, 5X1 @ 90%, 8X1 @ 75%

– rest 60-90 sec. between each rep through sets of 90%, then 30 sec. between each rep at 75%, reps @ 75% should be alternating between Power and full Squat

 

 

 

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