1/23/13 – Wednesday

Written by josequan. Posted in Fitness

WARM UP

200 Meter run

then…

3 Rounds not for time:
10 Sit ups
10 Air squats

 

STRENGTH

1) Back Squat
4 Sets  X  5 Reps
Perform a new set every 2 Minutes. Work up to 80-85% of your 1 RM (Rep Max)
* 10 Minute cut-off.

2) Banded Good Mornings
3 Sets  X  15 Reps
Perform a new set every 90 seconds.
WOD

AMRAP (As many rounds as possible) in 15 minutes:
7 Deadlifts (135# /85 #)
9 Hand release push-ups
12 Ball slams (Athlete chooses weight)

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

 

BB Gymnastics

EMOM for 7 minutes:

1 Power Snatch + 3 Heaving Snatch Balances – heaviest possible.

Strength

1a) 5X3 Flat-Footed Clean Pulls – heavy, rest 45 sec. DEMO VIDEO

Notes: The demo video depicts a traditional clean pull (with ankle extension). For the flat-footed version do not let the feet leave the floor at any point.

1b) 5X3 Pendlay Rows – heavy, rest 45 sec. DEMO VIDEO
1c) 5X3 Split Press – heavy, rest 45 sec. DEMO VIDEO

Conditioning

Choose one…

Row: 4X500m – rest 90 Seconds – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X400m – rest 2 Minutes – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 4X200m – rest 2 Minutes – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

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