2/22/13 – Friday

Written by josequan. Posted in Fitness

ATTENTION!!!

Tomorrows class will be cancelled due to GFCNMI participating at the NMC health fair. Please stop by and check out the booths and get some free screenings and immunizations.

WOD

A.
Four sets of:
Romanian Deadlift (Straight legged) x 6-8 reps
Rest 60 seconds

B.
Two rounds for time of:
400 Meter Run
20 Hand-Release Push-Up
30 Kettlebell Swings (53 #/ 35#)
400 Meter Run

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Three sets, not for time, of:
Muscle-Ups x 3-7 reps
Double-Unders x 40-50 reps
Toes to Bar x 12-15 reps

B.
For times:
5 Power Cleans @ 80-85%
Rest 2 minutes
10 Power Cleans @ 70-75%
Rest 2 minutes
15 Power Cleans @ 60-65%

Please note load used and time – 275, 11 seconds

C.
Three sets of:
Deadlift
*Set 1 – 8 reps
*Set 2 – 6 reps
*Set 3 – 4 reps
Rest 3-4 minutes between sets

Take a few sets to build to the weight that you will use for the first set of 8 reps. The loads selected for the sets of 8, 6 and 4 reps should be challenging, but not a max effort.

D.
For time:
Row 1000 Meters
50/35 Handstand Push-Ups

Rest exactly 2 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
15/10 Ring Dips
30 Double-Unders

Trackback from your site.

Leave a comment

*