Thursday February 21st 2013

Julia, Lauren & Carmen

WOD

Prep…
2 rounds
:30 sec GHD sit-up
:30 sec  rest
:30 sec Ring dip
:30 sec rest
:30 sec Burpee Box jump over (20″)
:30 sec rest
5 min – banded mobility + stretches

Skill…
Practice Skin the cats, inversions, levers and other ring gymnastic skills for 10 minutes

A. 7 Rounds of:
300 Meter row
10 pistols

Cash out…
50′ Dog Sled pulls (5 plates/4 plates)

Endurance session (6:00 am)

Prep…
Pick two overhead, upper and lower body mobility exercises and spend 2-3 minutes on each
5 min skip rope

A. 5 Sets of
400 Meter run
rest 2:00 minutes
200 Meter run
rest :90 seconds
– Goal is consistency for all five sets of each distance

Abs/core
3 Rounds of
1 min max reps Ab-mat sit-ups
1 min max reps Toes to bar
rest 30 sec

Barbell Club (7:00 am  & 6:00 pm)

Prep…
3 min Hip/squat mobility
3 min front rack/overhead mobility
5 min row + 10 box jumps @ each height (24″, 30″, 38″)

A. Power Snatch + Snatch Balance + 3 Overhead Squats
– Build to a heavy max without dropping the bar

B. Power Clean + Hang Clean + 3 Front Squats
– Build to a heavy max without dropping the bar

C. Behind the neck Split Jerk Cluster 1.1.1
– The decimal represents a 10 sec break and re-rack of the bar
– Build to a max

Pump Fit (10:00 am)

Intro…

7 minutes
Sled push (145/100)
7 minutes
Running

rest 1 min

The Primer…

“Barbell Super Series”
3 Rounds of
1 min Barbell step ups (65/45)
1 min Barbell good mornings (65/45)

rest 1 min
3 Rounds of
1 min Barbell front squat (65/45)
1 min Barbell upright rows (65/45)

rest 1 min
3 Rounds of
1 min Barbell floor press (65/45)
1 min Barbell Floor wipers (65/45)

rest 1 min

The Grind…

3 Rounds of
:90 sec Burpee holding a pair of dumbbells
:90 sec Row

rest 1 min

The Pack…
7 minutes
100 Weighted sit-up (anchored)

Weekly Member Challenge # 10

Max unbroken reps of Kettle-bell swings (53/35)
– Perform one set of as many reps as possible