Thursday March 21st 2013

Julia, Jason and Dustin

WOD

Prep…
3 min – Double-under or jump rope practice
5 min – Down and back drills

A. 3 Rounds (not for time)
50 Meter Dawg sled push
12 Handstand push-up
15 Ring rows (as horizontal as possible)
Run 200 Meters

B. 10 Rounds
2 Clean and Jerk (185/135)
5 Toes to bar

Endurance Session (6:00 am)

A. 1 Round for times:
800 Meter run, rest 90 sec.
600 Meter run, rest 90 sec.
400 Meter run, rest 90 sec.
200 Meter run, rest 90 sec.
400 Meter run, rest 90 sec.
600 Meter run, rest 90 sec.
800 Meter run, rest 90 sec.

Abs/Core
2 Rounds
25 Sit-up holding DB at chest
25 Russian twists w/ med ball
20 Hip extensions
20 Hollow Rocks

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

A. Hang Snatch + Snatch
– Build to a max in 7 sets

B Hang Power clean
– Build to a max in 7 sets

C. Split Jerk (from rack)
– Build to a max in 10 Mins

Abs/Core/Bodybuilder
4  sets
12 Arnold press (with Kbs)
15 Ring rows (get horizontal)
18 Med ball V-up (pass light med-ball between feet and hands)
21 Scotty Bobs

PumpFit (10:00 am)

Intro…
3 Rounds of:
10 Kettle-bell swings
10 KB Goblet squat
10 KB Good morning
400 Meter run
5 PVC pass throughs

rest 1 min

The Primer…
“Kettle-bell complex”
5 One arm swings/each
5 Thruster/each
5 Windmills/each
3 Around the worlds/each
rest 1 Min B/T sets

rest 1 min

The Grind…
For time:
3 min skip rope
400 Meter run
30 Wall ball
30 Box jumps
3 min skip rope
800 Meter run
30 Kettle-bell swing (70/53)
30 Pull-up

rest 1 min

The Pack…
5 sets of
30 Crunches
:20 sec plank