1/25/13 – Friday

Written by josequan. Posted in Fitness

REMINDER!!!! Tomorrow (Jan. 26, 2013) class will be cancelled due to your trainers participating in the coffee trail run. For coffee trail participants today will be your rest/ active recovery day. You are running tomorrow so relax. If you have not registered yet you can register tomorrow but there will be a late fee of $10.00.

 

WARM UP

400 Meter run

Then…

3 Rounds not for time:

5 Inch worm push ups
8 Spidermans

 

STRENGTH

Weighted Sit ups
3 Sets  X  20 Reps

Use dumbbells or ask you partner to hold you down.

 

WOD

21 – 15 – 9 Reps for time of:

Box Jumps (24″ / 20″)
Hang Squat Clean (95# / 65#)
Split Jerk (95# / 65#)

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

 

Strength

1) Every 20 seconds for 3:00 (22 total reps): 2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 50% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2a) Bench Press: 2X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 60 sec.

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 2X5 @ 70%, 2X3 @ 75%, 3X1 @ 80% – rest 60 sec.

Notes: 2a & 2b should be performed in alternating sets.

Endurance

Run
6  X  200 Meter
1:30 Rest

Row
2500 Meter
For Time

Swim
1600 Meter
For Time

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