Tuesday March 12th 2013

Cristina

WOD

Prep…
5 min – Coaches choice group joint mobility
5 min – Ladder drills
5 min – Mobility WOD (Press, front rack, overhead)

A. 3 Push Press X 3 sets
– Build up over in about 4-5 sets then hit 3 working sets at around 90-92%
– Rest 3 min B/T sets
– During rest period perform 5 weighted dips

B. 50 One arm DB snatch (50/35)
500 Meter row
30 One arm DB snatch
300 Meter row
10 One arm DB snatch
100 Meter row
20 Squat clean (155/110)

PumpFit (10:00 am)

Intro… (10:00 min)
1 Round of:
100 Jump rope skips
100 Sit ups
100 Jump rope skips
– In remaining time complete AMRAP of 8 Count burpee

rest 1 min

The Primer… (12:00 min)
2 Rounds of:
15 Lateral rotating ball slams (each side)
20 Four count mountain climber
25 Ring dips
– In remaining time complete AMRAP of Power clean and press Man makers (45/30)

rest 1 min

The Grind… (15:00 min)
10-9-8-7-6-5-4-3-2-1 reps of
Kettle-bell swings (53/35)
Box Jumps (24/20)
Pull-up
– After each round complete a 100 meter shuttle run with a sandbag (50 meters out and back)

The Pack… (7:00 min)
50 Barbell floor wipers (115/75)