1/15/13: Tuesday

Written by josequan. Posted in Fitness

 

60 DAY CHALLENGE COMPETITORS:

Today is your last day to weigh in, get your body fat percentage and blood pressure reading. If you do not get these readings today you will be DISQUALIFIED from the competition. Try to show up between 5:30 – 6:15 so Dr. Lin can attend the 6:15 class.

 

WARM UP

400 Meter run

Then…

3 Rounds of “Cindy” not for time:
5 Pull ups
10 Push ups
15 Air squats

 

WOD

12 Minute AMRAP (As Many Rounds/ Reps As Possible) of:

8 Squats snatches (95# / 65#)
20 Double unders (60 Singles)

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

 

BB Gymnastics

1) 7 X 2 Snatch from Blocks (just above knee)– heavy but perfect, rest 60 seconds DEMO VIDEO
2) 7 X 2 Clean from Blocks (just above knee) + 1 Push Jerk – heavy but perfect, rest 60 sec. DEMO VIDEO
3a) 3 X 3 5-Step Duck Walk – heavy, rest 60 sec. DEMO VIDEO

3b) 3 X 5 Push Press – heaviest possible, rest 60 sec

Notes: One rep of Duck Walks would include 5 steps forward and 5 steps back. After each set the athlete should stand, drop the weight, and Snatch it again before beginning the next rep. Use a weight that is manageable, especially if this is your first time performing a weighted Duck Walk. Spencer DOES NOT walk back in the demo video (@100kg)—it is a no-rep.

3a & 3b should be done as a superset.

Strength

HBBS (High Bar Back Squat): 1 X 8 @ 70%, 2 X 5 @ 75%, 2 X 3 @ 80% – rest 60 sec.

Endurance

Run
6  X  400 Meter run
1:30 Rest

Row
13 Minutes keep splits held at 2:00/ 2:15 (Men/ Women)

Swim
10  X  25 Meters
1:30 Rest

 

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