Tuesday April 2nd 2013

Aaron

WOD

A. 3 sets (not for time)
2-3 rope climbs
15 Pistols
12 Chest to bar pull-ups

B. “Filthy Fifty”
50 reps of 24 in box jump
50 reps of pull-up (jumping)
50 reps of kettlebell swing at 35 lb
50 reps of walking lunge
50 reps of knees-to-elbows
50 reps of push press at 35 lb
50 reps of back extension
50 reps of wall ball at 20 lb
50 reps of burpee
50 reps of double under

PumpFit (10:00 am)

Intro…
3 Rounds
400 Meter run
21 Kettle-bell swing
12 Pull-up

The Primer…
10 Rounds
:30 sec Burpee
:30 sec Push press

The Grind…
In 10 minutes work up the ladder as high as possible
2 Squat clean (95/65)
2 Push-up
4 Squat clean
4 Push-up
6 Squat clean
6 Push-up
8 Squat clean
8 Push-up
10 Squat clean
10 Push-up
12..14…16…18….

The Pack…
Accumulate 2 minutes of hollow rock
Accumulate 2 minutes of L-sits