SWOD:
A1) Weighted push-ups 10/10/10/10
A2) Weighted sit ups (anchored feet) 10/10/10/10
WOD:
800m run x 3
2 min recovery between each run, try to hold pace to within 5 seconds.
[yt]http://www.youtube.com/watch?v=eHooNsu-jRs&feature=related[/yt]
…SWOD:
Hang clean, 20 min to work up to a 1 rep max
WOD:
-7 min AMRAP-
15 KB Swings (53#/35#)
5 Burpees
15 KB Sumo Deadlift High Pulls (53#/35#)
WOD
1 min box jumps (24″/20″)
1 min wall ball shots (20#/14#)
1 min double unders
1 min rest
-5 rounds for reps-
The one and only, Chris Spealler:
[yt]http://www.youtube.com/watch?v=JqD2_wR8u3o[/yt]
Dont’ forget: FREE INTRO CLASS AT 10AM on Saturdays!!!
…SWOD:
A1) Thrusters 6/6/6/6/6
A2) Weighted sit ups 10/10/10/10
WOD:
200m run
Rest 30 seconds
400m run
Rest 1 min
-3 rounds for time, including rest-
[yt]http://www.youtube.com/watch?v=b3Nt4WgQed8[/yt]
…WOD:
-5 rounds for time-
15 squats cleans (95#/65#)
20 push ups
400m run
Difference between a Power Clean and Squat Clean. Please note where the bar is “received” and position of the hips:
[yt]http://www.youtube.com/watch?v=ZVpsiAtVx7s[/yt]
DON’T FORGET!!! For those …
SWOD:
A1) Ring push ups 10/10/10/10
A2) Toes to bar 12/12/12/12
WOD:
-AMRAP in 8 min-
15 pull ups
10 push press (95#/65#)
5 Kettlebell swings (53#/35#)
[yt]http://www.youtube.com/watch?v=tAZaHzd6qAY[/yt]
…
SWOD:
A1) Hanging cleans 3/3/3/3/3
A2) KB/DB walking lunges 18 steps x 4 sets
WOD:
-3 rounds for time-
200m run
12 overhead squats (95#/65#)
9 burpees
Weekly challenge for week of 9/18:
MAX BURPEES in one …
WOD- BENCHMARK
“Chelsea”
OTMEM (On the minute every minute) for 30 min
5 pull ups
10 push ups
15 air squats
Score = total rounds completed successfully
*If you fail to complete the movements within the minute, rest for the …
200m run x8
Rest 1 min between each run
Hold each 200m run within 3 sec. of your first run or you will “foul”
For each “foul” you will complete 5 burpees
Then, for the remainder of class, work on …