3/27/13 – Wednesday

Written by josequan. Posted in Fitness

ATTENTION NEW AND INTERESTED MEMBERS

“On-ramp” classes begin this week at 7:15 PM Monday – Thursday night. Please come in or shoot us an email. All the contact information is located on our contact page.

WOD

A.
Deadlift:
*Set 1- x 5 reps
*Set 2- x 3 reps
*Set 3- x 1 reps
*Set 4- x 5 reps
*Set 5- x 3 reps
*Set 6- x 1 reps
Rest 2-3 minutes between sets and use that time to practice skills on the rings/pull-up rig (Muscle-ups/ Chest 2 bars/ Pull-ups/ Toes 2 bar/ knees 2 elbows)

B.
Three rounds for time of:
Box Jumps x 20 reps
Handstand Push-Ups x 10 reps
300 Meter Run

 

*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

A.
Three sets, not for time, of:
Toes to Bar x 10-12 reps
Handstand Walk x 10-15 meters
Supine Ring Row x 10-12 reps @ 2111
(get as horizontal as possible – feet on a box if you can)

B.
For time:
Row 500 Meters
25 Burpees Over the Erg
50 Kettlebell Swings (24/16 kg)

Rest exactly 5 minutes, and then . . .

C.
For time:
Row 1000 Meters
20 Burpees Over the Erg
40 Kettlebell Swings (24/16 kg)

Rest exactly 5 minutes, and then . . .

D.
For time:
Row 2000 Meters
15 Burpees Over the Erg
30 Kettlebell Swings (24/16 kg)

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