Tuesday March 19th 2013

5:30 pm class…. pumping!

WOD

Prep…
5 min – Ladder drills
5 min – Joint mobility (leg swings, arm rotations, trunk twists)
5 min – group static stretches

A. 3-4 Rounds (not for time)
20 Double unders
10 Ring dips
:20 sec. L-sit
1-2 rope climbs

B. 5 Rounds for time:
15 Kettle-bell snatch (53/35)
200 Meter run

PumpFit (10:00 am)

Intro…
10-9-8-7-6-5-4-3-2-1 reps of
Air squat
Push-up
Sit-up
– 3 Burpee after each round

The Primer…
5 Rounds of
“Dumbbell Complex”
6 Romanian Dead-lift
6 Hang squat clean
6 Thruster
3 Scotty BOBs
– Build up in weight every set

The Grind…
4 Rounds of
10 DB bench press
10 DB Fly
– Build up in weight every set
4 Rounds of
25 Kb swings
3 Turkish get-ups
:30 sec elevated plank hold

The Pack…
Partner Med-ball sit-up drills