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

February 12th 2013

February 11, 2013

Row introductions with the Foundations class.

Warm Up

Run/Row 800M

2 rounds of:

40 yds Sled Push (Sled + 90/50)

3 min. Handstand Work/ 10 rep

Skill

15 Double Under On the minute every minute for 10 minutes

*if you can’t do a double under, 30 sec. ON/ 30 sec. OFF working on your double unders*

WOD

Back Squat

5-5-5-5-5-5 @ 75% of 1RM (2 min. break MAX)

Shoulder Press

5-5-5-5-5-5 @ 75% of 1RM (2 min. break MAX)

Games Prep

6x400M Run with 2 min. break

then,

With empty barbell 10 Thrusters on the minute every minute for 7 minutes

then,

10 Pull-Ups on the minute every minute for 7 minutes

Skill

Kipping Handstand Push-Ups

*spend 15 mintues dialing in your kipping HSPU*

WOD

8 min. APRAP

Squat Snatch, 5 reps (95#/75#)

30 sec. break

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text