1/29/13 – Tuesday

Written by josequan. Posted in Fitness

WARM UP

2 X 200 Meter run, rest 30 seconds between sets

Then…

2 Rounds not for time:
6 Air squats
6 Kb swings
6 Hollow rocks

WOD

For time:
50 Air squats
40 Hand to hand Kb Swing (53 #/ 35#)
30 V-up
40 Air squats
30 H2H kb swing (53 #/ 35#)
20 V-up
30 Air squats
20 H2H kb swing (53# / 35#)
10 Air squats

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

 

BB Gymnastics

1) 5X5 UB Hi-Hang Snatches – heaviest possible, rest 75 sec.

Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible.

2a) 3X3 5-Step Duck Walk – heavy, rest 60 sec. DEMO VIDEO
2b) 3X5 Snatch Grip 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. The guy in the demo video only performs half of 1 rep.

Strength

HBBS: 3X10 – heaviest possible, rest 3 full minutes

Notes: These squats should be performed as quickly as possible. Do not pause when standing for more than 2 seconds.

Endurance

Run
2  X  1000 Meter run
3 Minutes rest

Row
14 Minutes with splits held at 2:00/ 2:15 (Men/ Women)

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