Thursday February 28th 2013

Head to head on the airdyne

WOD

AMRAP in 4 minutes
15 Handstand push-up
20 D-ball ground to over shoulder (150/80)

rest 3 min

AMRAP in 6 minutes
15 Handstand push-up
20 D-ball ground to over shoulder (150/80)
25 Toes to bar

rest 5 min

For time:
15 Handstand push-up
20 D-ball ground to over shoulder (150/80)
25 Toes to bar
30 Shoulder to overhead (165/115)

Endurance Session (6:00 am)

Prep…
800 meter run
5 min – down and back drills+ joint mobility

A. :30 sec on/ :30 sec off
Alternate between:
Run (cones will be set up 50 yards apart from each other with markers every 10 yard)
Row
– Complete for 20 minutes

Abs/Core
100 Hollow rocks
– At the top of every minute complete 20 double-unders

Barbell Club (7:00 am & 6:30 pm) NEW CLASS TIME

Prep…
3 min – skip rope
400 meter run
5 min – foam roll & stretches + banded mobility
Burgener warm-up X 3 reps each transfer

A. Snatch
– Work up to a max for the day

rest 5 min

B. Clean and Jerk
– Work up to a max for the day

rest 5 min

C. Back squat
– Work up to a max for the day

PumpFit (10:00 am)

Intro…
In 15 minutes complete:
1 mile run
In remaining time perform…
5 Pull-up
10 Push-up
15 Air squat

rest 1 min

The Primer…
“Mini Fight Gone Bad Style”
– Complete three rounds of one minute at each station, followed by a minute break between rounds
Sandbag Step-up (60/40)
DB plank row
Med-ball sit-up + wall toss
Alternating single arm DB press (35/20)

rest 1 min

The Grind…
12 minute AMRAP of:
50 Slam ball (35/25)
50 Ring push-up
50 Jump & switch lunge
50 Barbell roll out
– At the top of each minute complete 3 Burpee box jump

rest 1 min

The Pack…
OTM X 6 minutes
First :30 sec – 6 Toes to bar
Second :30 sec – Max reps russian twist