8/13/13 – Tuesday

Written by Joey Tudela. Posted in Fitness

Jason Tarkong's Level 1 Cert Class. Get ready for a new coach GFCNMI!

Jason Tarkong’s Level 1 Cert Class. Get ready for a new coach GFCNMI!

 

WOD

A.
Four sets of:
Turkish Get-Up x 3 reps each arm
Rest 90 seconds

B.
In teams of two, with partners alternating to complete entire rounds, complete as many rounds as possible in 30 minutes of:
20-yard Bear Crawl
200 meter Run
20-yard Bear Crawl

 

EXTRA CREDIT

*Optional*

A.
Three sets, not for time, of:
Chest-to-Bar Pull-Ups x 10-12 reps
(working on smooth, efficient rhythm and mechanics)
Nose-to-Wall Handstand Hold x 60-90 seconds
Double-Unders x 40-50 reps

B.
Three sets of:
Jerk Balance x 3 reps
Rest as needed

C.
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed

D.
Six sets for max reps of:
45 seconds of Strict Handstand Push-Ups
Rest 15 seconds
45 seconds of Strict Pull-Ups
Rest 15 seconds
45 seconds of Strict Ring Dips
Rest 15 seconds

 

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