1/19/13 – Saturday

Written by josequan. Posted in Fitness

WARM UP

3 Rounds not for time:

10 Singles/ Jump ropes
4 Inch worm push ups
6 Air Squats

 

WOD

Grab a partner and perform…

6 Rounds for time:

50 Double unders (100 Singles)
5 Man makers

Below is an example of 1 Man maker.

* 1 Round = 1 partner performing 50 double unders/ 100 singles and the other partner performing the 5 man makers. When both partners have completed the number of reps for each movement they will switch for round 2. Keep switching until 6 rounds have been completed.

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

 

BB Gymnastics

1) 15 minutes to establish a 1RM Snatch.

2) 15 minutes to establish a 1RM Clean & Jerk.

Strength

Front Squats: 1X5 @ 75%, 2X3 @ 80%, 2X3 @ 85%, 2X3 @ 90% – rest 60-90 sec.

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