2/12/13 – Tuesday

Written by josequan. Posted in Fitness

Ouuss…

WARM UP

200 Meter Run

Then…

2 Rounds not for time:

10 Push ups
10 Rows
10 Lunges

WOD

1a

Ring Push ups
5  X  10
Superset with 1b) bent over rows.

1b

Bent over rows
5  X  10
Use kettlebells or dumbbells and superset with ring push ups.

2

As many rounds as possible (AMRAP) in 15 minutes:
5 Burpees
10 Alternating Lunge jumps
15 Pick up and put downs (45# / 25#)

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

 

BB Gymnastics

1) 7X1 3-Position Clean (low to high) + 1 Jerk (after 3rd Clean) – heaviest possible, rest 60 sec.
2a) 3X5 Push Press – absolute heaviest possible, rest 60 sec.
2b) 3X5 Pendlay Rows – heaviest possible, rest 60 sec. DEMO VIDEO

Strength

HBBS (based off 1/29/13): 3X5 @ 70%, 3X3 @ 80% – rest 2:00 minutes.

*Front Squats will appear here every other week for this cycle (but obviously not today).

Conditioning

2 min Max Distance HS Walk

-then (no rest)-

3 rounds for total reps of:

1:00 ME KBS 32/24kg
Rest :30
1:30 ME Burpee Box Jumps 30/24″
Rest :30
2:00 ME Row for Distance
Rest :30

-then-

2 min Max Distance HS Walk

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