2/4/13 – Monday

Written by josequan. Posted in Fitness

“Every excuse that we make keeps us away from the things we want most out of life” – Kyle Maynard

 

ATTENTION: 9 AM CLASSES ARE GOING TO BE CANCELLED UNTIL FURTHER NOTICE. WE APOLOGIZE FOR THE INCONVENIENCE. WE STILL HAVE OUR REGULAR CLASSES AT 5:15 – 6:15, 6:15 – 7:15 AND OUR ON-RAMP/ BEGINNERS CLASS AT 7:15 – 8:15.

 

WARM UP

400 Meter run

Then…

2 Rounds not for time:

10 Shoulder pass throughs
8 KB swings
6 Wall balls

WOD

1

Snatch Pulls
5  X  3
Every 2 Minutes perform a new set.

*athletes should use a weight that they can drive explosively as high as their sternum all 3 reps
*going too heavy on this and moving slow is counter productive

2

5 Rounds
:45 seconds on/:15 seconds off, transition
Double Unders
Russian KB swings (53/35)
Ball Slams

*Score max reps

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

 

Test Week Make sure you record all data.

BB Gymnastics

20 minutes to establish a 1RM Snatch.

Conditioning

“Diane”

21-15-9 of:

Deadlifts 225/155#
HSPU

Notes: HSPU are Regionals standard. The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall, and the hands placed within the clearly marked area. The marked area will be 36″ wide by 24″ deep, and the palm of the hand must remain completely within the area (fingers may extend out of the box). At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall and within the width of the marked area. Kipping is allowed.

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