Posted in life on 19. Apr, 2010
A little late in coming, but in case anyone follows these (post to comments if you do!)…
Warm-up
- 800m run
- Stretches/joint work
- KB warmup: 3 rounds of [4 press L, 4 press R, 8 cirlcles, 8 figure 8's].
- Burgener Warmup
Skill work
- Snatch balance, hang snatch: after practicing the movement with PVC, move up to an open bar. Complete 3 rounds of 5 snatch balance, 5 hang snatch, for form and not time (take your time through this and make sure you’re doing it right).
Workout
- 10 rounds of 10 pull-ups, 10 ball slams @ 20lb. 15 min time cap.
Warm-up
3 rounds:
- sprint 100m
- 10 pushups
- sprint back
- 10 swings
Skill work: back squat
Workout
4 rounds:
- 400m run
- 15 back squat (lighter than skill work)
- 15 dips (ring, off box, off step)
Tabata mountain climbers
50 sit-ups for time
Warm-up
- Stretches
- Balance/agility work
- Warm-up WOD: 5 rounds of 5 pull-ups, 10 push ups, 15 squats
Workout
- 50-40-30-20-10: tuck jumps, sit-ups
- Rest
- Tabata seated press
Buy-in
- 400m run
- Dynamic stretches
- Skill work: hang power clean
- 3 rounds of: 10 push-ups, 10 squats, 10 hang power cleans
Workout
800m run
21-15-9
- box jumps
- back squat (body bar, barbell, or loaded barbell)
- butterfly sit-ups
800m run
Cool down
Stretch, roll out.
Warmup
- short run
- mobility work
- skill work: hang power clean
Workout
5 rounds for time:
5 burpee box jumps
10 weighted step-ups
20 butterfly sit-ups
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