1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

February 11th 2013

February 10, 2013

Kettlebell day for the Foundations class.

Warm Up

Tabata Row (20/10) until you reach 1000M

Skill

Jerks (Power and Split)

*take about 12 minutes to review the power jerk and split jerk, no need for weight, empty bar is sufficient.  Low rep, sets of 3-5 reps*

WOD

The Chief

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5rounds

*modify weight as needed, roughly 75% of 1RM clean*

Games Prep WOD

On the minute every minute for 10 minutes:

25 Double Unders

then,

Tabata Row (1min./30 sec.) until you reach 2000M

Skill

One Legged Squats

*take 15 minutes to review one legged squatting, low reps 3-5 each leg per set, roughly 8 sets.  take time to stretch between sets (ankle, hips, quad/hamstring)*

Strength

Back Squat

6×5 @ 75% of 1RM

Shoulder Press

6×5 @75% of 1RM

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